Tuesday, April 26th

CrossFit Hammermill – CrossFit

Warm-up

20:00 … Total

8:00 … GPP

10 BB good mornings

10 (5,5) lunges (no barbell)

10 sit ups

7:00 … Mobility Work

3:00 … Burgener Warm-up

.

SKILL

@20:00/0:500

5 total minutes …

review on how to properly perfrom box squat

VIDEO

@25:00 /05:00

Box Squats

https://youtu.be/1y-U8icpY_E

STRENGTH

@30:00 /15:00

7:00 … Work up to 70% of back squat

6:00 … 6×3 OTM box squats

*Focus on exploding from the bottom of the squat*

WOD

@50:00 /10:00

.

Metcon (Time)

3 rounds

15 HSPUs

15 DL 185/135# (Rx)

or 55% of 1 rep max DL which ever one is lighter – not considered RX.

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