Tuesday Sep 5, 2017

CrossFit Hammermill – CrossFit



8min warm-up

1min Slow row

20 bend & snap stretch

10 air squats

:45 sec Med row

10 yard spider-man stretch

10 air squats

:30 sec Fast row

10 push-up to downward dog stretch

10 air squats

w/pvc 5reps of following


back squat

elbow rotations

strict press

stiff leg dl

front squat

7 min….stretch & mobilize


@20 start WOD

lets focus on form and proper pacing

Metcon (Distance)

4 Rounds for Distance

5min Rowing

5min Rest

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