Always Stay Humble and Kind

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row

10 air squats

10 pvc pass thrus

100 meter row

10 squat therapy

10 wall slides

100 meter row

10 spiderman lunges

10 dynamic 90’s

Metcon

Metcon (No Measure)

Station 1:

2 minutes max calorie row

rest 2 minutes then begin:

7 minute AMRAP

5 kb swings

4 goblet squats

3 handstand push ups

rest 2 minutes

Station 2:

2 minutes 50 meter shuttle sprints

rest 2 minutes then begin:

7 minute AMRAP:

5 dips (matador, ring, box)

4 pull ups

3 box jumps

rest 2 minutes

Station 3:

2 minutes max DU or single jumps

rest 2 minutes then begin:

7 minute AMRAP

5 alt. db snatch (each arm)

4 renegade row

3 anchored sit ups
*choose a station to begin at

*each station will begin with a 2 minute “pre” AMRAP witha 2 minute rest before you begin the 7 minute AMRAP

*the 2 minute is mean to for you to go hard and fatigue you for the AMRAP

*switch stations after the 7 minute AMRAP

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