Tuesday, June 13th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15

Focus on hips & shoulders

WOD

@15

Get ready/set up for WOD

Metcon (AMRAP – Rounds)

EMOM 32 (8 rounds each movement)

Minutes 1-8:

8 (F)/12 (M) Cal Bike

Minutes 9-16:

8 Bar Facing Burpees

Minutes 17- 24:

10 (F) /14 (M) Cal Row

Minutes 25-32:

8 GHD Sit-Ups (Scaled 16 sit ups)

*Stay at each station for the 8 rounds*

-If you don’t finish a round, skip the next round

Note: GHD RX = Touch ground behind and touch pads at top. Scale down to 16 sit-ups. Think work quick & rest.

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