Hilary Graduates

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
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CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 Rounds:

~ 10x Decline Bench Presses … Increasing #

~ 10 PVC OH Squats … Pause at bottom, “Spread the Bar”

~ 10 Ring Rows, Strict … No hip drive

& 1:00 Jump Rope OR Row OR Bike

Any additional mobility work … Perform at the end of today’s wod … Roll it out.

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STRENGTH

@15 /20:00

Decline Bench Press … 3 rep max

~ First 10:00 continue to increase weight, “Grease the Groove” & “Spread the Bar”

~Last 10:00 … 3 sets of 3 reps … Heavy … with 3:00 rests

Decline Bench (3 rep max)

MET~CON

@40 /20:00 Time Cap

Metcon (Time)

Hilary’s Graduation WOD … Congrats !!

3 RFT:

~ 5 DL @75%

~ 12 HSPU

~ 17 GHD Sit-ups

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