Monday, Isometric Posterior

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 dead hang pull-ups

~ 20 yard run

~ 3 back squats … Increasing weight

6:00 … Mobility

2:00 … Burgener Warm-up

.

SPEED

@20 /20:00

Back Squat

10:00 … Work to 70%

10:00 … 8×3, OTM, w/3 sec pause at the bottom

.

SWEAT

AMRAP 3

Body Weight Lunges

Rest 1:00

AMRAP 3

Ring Rows … No hip drive, dead hang

Rest 1:00

AMRAP 3

GHD Leg Curls … Scale to Extensions

Rest 1:00

AMRAP 3

Russian Twist w/Med Ball @20/14#

Metcon (4 Rounds for reps)

4x AMRAP 3:00

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