Monday, April 24th

CrossFit Hammermill – CrossFit

Warm-up

20 Minutes to warm up, crossover symmetry & stretch

Run 400m

Crossover Symmetry

Run 400m

*Depending on how many athletes are in the class break them up*

Example: Have some run 800m & do crossover after

STRENGTH

@20-40

Split Jerk (20 Minutes to find a new 3 rep max split jerk)

20 Minutes to find a new 3 rep max split jerk

WOD

@40

Metcon (Time)

4 Rounds

40 Double Under (120 singles)

10 HSPU

RX=No ab mat & dubs

Scale= Do not use more than one ab mat…scale down to a box HSPU

WORK

Crossover Recovery

Leave a Reply

Your email address will not be published.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