Thursday Met Con

CrossFit Hammermill – CrossFit

WARM-UP

20:00

8:00 … Run Warm-up

8:00 … Roll Out

2:00 … Burgener Warm-up

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PRACTICE

@20 /10:00

7:00 … Kb Warrior Lunge & Press

3:00 … Set up for MetCon

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MET~CON

@30 /20:00

4:00 AMRAP

5 Kb Warrior Lunge & Press, Left Side @35/55#

20 yard Sprint w/Medball @14/20#

5 Warrior Lunge & Press, Right Side

20 yard Sprint w/Medball

Rest 1:00 … Record your press reps.

4:00 AMRAP

10 Russian Kb Swings

20 yard Sprint w/Medball

Rest 1:00 … Record your swing reps.

4:00 AMRAP

20 yard Kb Carry

20 yard Sprint w/Medball

Rest 1:00 … Record your yardage.

4:00 AMRAP

10 Push-ups

20 yard Sprint w/Medball

Rest 1:00 … Record your push up reps.

4:00 AMRAP

10 V-Situps

20 yard Sprint w/Medball

Record your V sit ups

Metcon (5 Rounds for reps)

Kb’s, MedBalls & Sprints

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