Friday, April 21

CrossFit Hammermill – CrossFit

Warm-up

Junk Yard Warm-Up

Mobility

Focus on chest & hips

SPEED

Banded Speed Bench

@15 -30

Banded bench press

@40% w/3 second descents

8×3 every 50 seconds

WOD

@30

Set up for WOD

Metcon (3 Rounds for reps)

3 Rounds

1:00 ea station 15s transition

– DB Box Step Overs 35/50

– Sled Pull/Push 55/25

– Calorie on Bike

– Toe-to-Bar

– Calorie on Rower

Note: There is only 15 sec transition time throughout this workout. Be smart.

WORK

50 Side Bends w/weight

50 Russian Twists

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