150522 Friday

CrossFit Hammermill – CrossFit

Friday … Max Effort … Push Presses!

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb Swings, Left Arm

10 Goblet Squats

10 Kb Swings, Right Arm

10 Sit-ups

Repeat

08:00 … Mobility Work

@16:00 … Burgener w/Bar

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STRENGTH

20:00 … Total

Push Press

05:00 … Warm-up

15:00 … Work to a 3 rep max

Push Press (3 rep max)

WOD

15:00 … Total

Count your reps for each …

3:00 Burpee & Broad Jump to 5 yards

1:00 REST

3:00 Strict Pull-ups

1:00 REST

3:00 One Arm Kb C&J

@35/53 & 53/70#

1:00 REST

3:00 Weighted Sit-ups

@25/35 & 45/55#

Metcon (4 Rounds for reps)

4 rounds

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