Friday 3/24/2017

CrossFit Hammermill – CrossFit

Warm-up

20 min

10min Run warm-up

10min stretch, roll out & Burgener

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

@20-35 Practice double unders and thrusters for 17.5

Metcon

@40 start wod

Metcon (AMRAP – Rounds)

12 EMOM

1min-13 box jumps 24/20

2min-11 russian swings 70/53

3min-9-10 yard sprints

go back to top continue to repeat for 12 EMOM

Leave a Reply

Your email address will not be published.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