Wednesday Isometric Anterior

CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 rounds:

~ 5x Incline Bench, Increasing # each set

~10 y Spiderman & Reach

~ 3 Dead Hang Pull-ups

6:00 … Mobility

2:00 … Burgener Warm-up

.

SPEED

@15 /15:00

.

Incline Bench Press

05:00 … Work up to 70%(Incline Bench)

10:00 … OTM … 7×3 @70% … 3 sec pause at the bottom

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MET~CON

@35:00

8:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Left Arm Kb Sit-up & Press … 1, 2, 3, 4 … +1

Right Arm Kb Sit-up & Press … 1, 2, 3, 4 … +1

2:00 Rest

6:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Burpees … 2, 4, 6, 8 … +2

2:00 Rest

4:00

Dubs … 10, 15, 20, 25, 30, 35, … +5

Sit-ups … 2, 4, 6, 8 … +2

Kb @25/45#

Dubs = Rx

Singles = same number, not Rx

Metcon (AMRAP – Reps)

8 / 6 / 4 min Rounds

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