Metcon Monday

CrossFit Hammermill – CrossFit

Warm-up

total 15 min…

8min … 3 rounds each -partner warm-up

partner A

10 single unders

15 plate jumps

20 seconds on row- this should be fast

partner B performs air squats until partner A is done then switch

7min stretch & burgener

SKILL

10min to work on pistol

Metcon

@30 start wod

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool down

10min… total

5 minute cool down on bike or row

5 minute stretch and roll out

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