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
20:00
4 Rounds:
~ 1:00 Jump Rope
~ 10 Hollow Rocks
~ 10 yards Spiderman
Mobility … Utilize components of Athlete’s 12 … Roll, Ball, Activate Hips
@17:00 … Burgener Warm-up
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PRACTICE
@20 /15:00
Snatch Practice
~ Keep the weight at or below 50%
~ 5:00 … Warm-up
~ 10:00 … 3 OTM
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MET~CON
@40 /20:00
AMRAP … 8 min
Climbing Reps … +2 each round … 2, 4, 6, 8, etc.
Sprint x 10yards
SDLHP @75/95#
T2B
Complete the AMRAP8 … Rest 4:00 … Do it Again (from the beginning)
2 Scores … Round 1 & Round 2
Metcon (AMRAP – Rounds and Reps)
Round 1
Metcon (AMRAP – Rounds and Reps)
Round 2
