Sunday, May 21st

Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm-up

15:00

7:00 Run Warm Up

6:00 Mobility

2:00 Burgener Warm-up

.

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

WOD

@15 /15:00

05:00 … Movement Review

10:00 … Set-up, Work-up, Coach-up

@30:00 Start Metcon

Metcon (Time)

10 Rounds

100m Row

10 DB/Kb Push Press

10 (5/5) DB/Kb Front Rack lunges

RX+=55/35

RX=35/25#
30:00 Time Cap

DB Push Press=2 handed


Kb Press

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