What’s Up Dog?

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute AMRAP:

100 meter row/run

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 RDL

5 front squats

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10 calorie row

even: 12 DB hang clean and press/jerk

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 bench press

rest 2 minutes

12 minute EMOM:

odd: 100 meter run or 10 burpees

even: 12 DB thrusters
*choose a station to work at

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