Monday, June 19th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Back Squats/10yd spiderman/10yd inch worm

*Work up to around 40-50% of back squat*

Mobility

Focus on hips, ankles & quads

STRENGTH

@15-40

Back Squat

5×5 Across

Work up to 70-80% then perform 5×5

*Pick a weight you can complete*

Take 2-3 minutes between sets

WOD

@ 40

Metcon (Time)

21-15-9

Front Squats 95/135#

63-45-27

Dubs

-21/63-15/45-9/27

-Pull squats from floor

-x2 for singles

WORK

2 Rounds

20 Superman

20 Hollow Rock

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