Thursday 3/30/2017

CrossFit Hammermill – CrossFit

Warm-up

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

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

Metcon

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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