Monday, June 12th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Broad Jump/10 yd Spider-Man/15 Sit-Ups

Mobility

@7-15

Focus on hips, ankles & hamstrings

SKILL

@15 – 25

Seated box jump

Partner up, work on exploding & speed

VIDEO

https://www.youtube.com/watch?v=pzRMKjsJQ64

STRENGTH

@25-40

Paused Back Squat

@ 70% of back squat

EMOM

9×2 w/3 second pause at the bottom

WOD

@40

Metcon (Time)

3 Rounds for time

20 Deadlifts 115/165

15 Toes-to-bar

10 (5/5) Front Rack Lunges

*12 minute cap*

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