21 GUNS

CrossFit Hammermill – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

21 MIN AMRAP

400 Meter Run (sub. 500 meter Row)

21 Push Ups

21 BJ 24/20″

15 Burpees

9 Pull Ups

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