Thursday 3/30/2017

CrossFit Hammermill – CrossFit


12min… total

6 min run warm-up

6min stretch

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


Toe Touches

Step Overs

Bend and Snap

Sampson Lounges


Inch Worm




start @ 20

40min time cap

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Rx 70/55 kb

scale GHD = v-ups, knees to chest on pull-up bar, the motion should involve hips and abs

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