Sunday July 16th

CrossFit Hammermill – CrossFit

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner up

AMRAP 18

Starting at white line

30yd Right hand KB carry (clean position) (53/70)

12 Wall balls (10’/11′) Rx= 14/20 Rx+= 20/30

30yd Left hand KB carry (clean position) (53/70)

Suicide Run
1 partner works at a time. Partner A completes the round then partner B completes the next.

KB carry: white line to opposite end of pull up rig= 15yd

Suicide: Follow cones

WORK

Metcon (No Measure)

KB Weighted Wall Sits

6 Rounds 30s work/ 30s rest

Sit at paralell to floor

Hold KB in clean position (switch arm per round)

35lb/53lb
During wall sit think tighten core and push knees out

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