Tuesday

CrossFit Hammermill – CrossFit

This is a mobility day for those of you who completed Murph yesterday

Warm-up

AMRAP 8

10 sit ups

20y spiderman

10 med ball cleans

mobility 0:08-0:15

-pvc pass throughs

-calves

-hamstrings

burgener

WORK

0:20-0:40

EMOM 20

Even: 40y sled push

Odd: 15 scaled T2B

Metcon

Metcon (Time)

0:40-0:45

set up & review standards

@0:45

21-15-9-9-15-21

unbroken kettle bell swings

*after each set complete a 40y gymnastics bear crawl*

RX= 53/35#

*12 minute cap*

Leave a Reply

Your email address will not be published.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