Tuesday 5/16/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

7min.. run warm-up

8min stretch & burgener

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

Weightlifting

@16-20 go over DL

@20-40 establish new 1RM DL

Deadlift (1-1-1-1-1…..)

Metcon

start @45

15min time cap

Metcon (Time)

3 RFT

400 meter run

21 burpees

Leave a Reply

Your email address will not be published.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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>