Friday 8, 2017

CrossFit Hammermill – CrossFit

Warm-up

15min total…

8min….

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

7min stretch & Burgener

Metcon

@15-34 go over each station make sure athletes know the proper techniques for the strong man lifts i.e tires and d-ball cleans

@35 start WOD

Metcon (5 Rounds for reps)

Strong Man Friday

Teams of 2-3 ppl

5mins @ each station

Tire flips

Sled Push

Bike

D-ball clean

farmers carry 70/53 (2) one for each hand
score= number of flips, calories, number of cleans, 10 yards= 10 pts for sled push and farmers carry add all up for total score

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