Wednesday 3/22/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

7min…

10 wall-balls

20 yard sprint

10 HRPU

20 yard sprint

8min Stretch & Burgener

Weightlifting

@16-19 Go Over New Bench Movement

@20-35 warm-up/work

Kettle Bell Bench Press (9×3)

pause and hold 3 seconds after each rep.

:30 work

:30 rest

partner up if needed
200lb + bench= 35lb kb each side

100-200lb = 25lb kb each side

0-100lb = 20lb or less kb on each side

Metcon

@45 start WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 HSPU

10 Ring dips

15 Air squats

Leave a Reply

Your email address will not be published.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