Tuesday 3/28/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total…

7min….

10 wall-balls

20 yard bear crawl

10 sit-ups

8min Stretch & Burgener

Weightlifting

@20 start

Banded Incline Bench (9×3)

@60% of 1RM Incline bench

stack bench on (2) 45lb plates

3 sets narrow grip

3 sets normal grip

3 sets wide grip

Metcon

@35 start wod

15min time cap

Metcon (Time)

50-40-30-20-10 sit-ups

25-20-15-10-5 push-ups

Accessory Work

3 sets x 10+ reps

dumbbell front raises

dumbbell reverse flyes

dumbbell seated shoulder press

can use 5lb plates if needed

no time cap just get work done

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