150630 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Dynamic Effort Day … Punch Fast, Be Powerful

WARM-UP

20:00 … Total

08:00 … GPP

Ring Dips ~ AMRAP x 1 set

15 Sit-ups

60 yard Run

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

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SPEED

15:00 … Total

Speed Bench w/elastics

05:00 … Warm up to 60%

10:00 … 6 sets x 3 reps

Hold last rep for 3 seconds

Rest 25 seconds /set

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WOD

Metcon (2 Rounds for reps)

2 Evolutions of 2 Rounds ~ 1:00 Rest

0:45 Work / 0:15 Rest

Hoses … “Open & Close Your Hips!”

Russian Twists … “L/R = 1”

WallBalls … 8’@14# & 10’@20#

Kb Press … “1 arm per set” @25/45#

Score = Running count per 2 rounds

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