It’s About to Go Down

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

20 mountain climbers

high knees (down)

side squats (back)

butt kickers (down)

side squats (back, other direction)

Metcon

Metcon (Time)

40 push press

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 front squats

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 deadlifts

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row
5 burpees every time you stop or break the barbell movement

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