Tuesday Isometric Posterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 Back Squats … Increasing weight each round … Heading to 65%

~ 10y Spiderman

~ 10y Sampson Lunge

Mobility & Burgener Warm-up

.

SPEED

@20 /15:00

Back Squat

5:00 … Continue to work to @65%

10:00 … 10 x 2 with 5 second pause at the bottom … 45 seconds (15 squat & 30 rest)

MET~CON

@40 /20:00

AFAP … In any order … Finish the movement before proceeding to the next …

~ 30 Sprawling WallBalls @14/20# to 9 /10′

~ 30 Get-up WallBalls

~ 30 Lunging WallBalls … L, R, L = 1, 2, 3

~ 12 Tire Flips

~ 30 cal Row

~ 30 cal Bike

20 minute time cap

Metcon (Time)

Death by WallBall

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