Thursday, April 28th

CrossFit Hammermill – CrossFit

How strong is your core?!

Warm-up

8 total minutes

-20yd sled push

-10 lat pull downs

-10 box dips

Mobility:

-Shoulders

-Lats

-Chest

-USE THE BANDS

VIDEO

https://youtu.be/I0mxljv5ozw

SKILL

10 minutes of ring dip practice!

SKILL

Plank Holds .. 1 minute on – 30 seconds rest

8 total sets

WOD

-Full tabata of each movement … Stay at station until all 8 rounds are completed.

-1 minute rest between tabatas

-lowest score of each movement

Metcon (AMRAP – Reps)

KB swings 53/35# NO HEAVIER

Metcon (AMRAP – Reps)

Sit ups

Metcon (AMRAP – Reps)

Pull ups

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