150626 Friday

CrossFit Hammermill – CrossFit

Met-Con Friday … Get Ready to Fight!!

WARM-UP

20:00 … Total

INCLINE ROW … 45# plate under the front of a rower, lifting the fly wheel … Your hamstrings will “LOVE” it … 😉

10:00 … GPP

Incline Row: 3 x 1:00 w/0:30 Rests

Transition 0:30

Jump Rope: 3 x 1:00 w/0:30 Rests

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

WOD

10:00 … Set-up & Standards

FIGHT GONE REALLY BAD

1:00 per Movement

0:00 Transition Time … MOVE FAST!

3 Rounds:

WallBall Shots @9’/14# & 11’/20#

(on grey posts)

Dubs /Singles (not Rx)

Burpees onto a 45# plate

INCLINE Row for Cal

Russian Kb Swing @35/53#

REST

SCORE = Total reps each round

Singles /4

Metcon (3 Rounds for reps)

Fight Gone Really Bad

Leave a Reply

Your email address will not be published. Required fields are marked *