Met Con Monday

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 200m row

~ 10 Sit-ups

~ 10y Spiderman & Reach

Roll & Stretch

Burgener Warm-up

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PRACTICE

@20 /10:00

05:00 … Kb Windmills

05:00 … Kb Sidepress

MET~CON

@30 /15:00 Time Cap

100 Wallballs @14/20# & 10/11′

OTM 5 Kb DeadLifts @55/70#

(Start w/5 DLs)

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Metcon (Time)

Wallballs & Kb DL’s

MID LINE CONDITIONING

@45/10:00

20 each:

~ Sit-ups

~ Russian Twists

~ Ball Slams

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