Thursday Sept 14, 2017

CrossFit Hammermill – CrossFit

Warm-up

15min..total

9min…

1 Minute of each:

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

immediately into…

:30 seconds of each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

5min… stretch & Burgener

SKILL

15min Coach Muscle-ups

Metcon

@40 start WOD

15min time cap

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Rx= Ring Muscle-ups

scaling options=

9-7-5

Bar muscle-up

squat snatch 135/95

9-7-5

Burpee Pull-ups

Power Snatch

9-7-5

Burpees

Ring Rows

Power Snatch

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>