05/15/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Cyclic Work (run, bike, row) @ 70-75%

25m Slow Bear Crawl

25m Inch Worm

2 minutes of single or double unders

2 rounds @ easy pace:

50m Overhead Plate Carry (45/35)

30 secon Bar Hang

15 Ab Mat Sit Ups

Metcon

Metcon (No Measure)

Every minute on the minute for 20 minutes

Minute 1: 10 Abmat Sit Ups + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 15 Russian Kettlebell swings (53/35)

Minute 4: 12/9 Calorie AD

Minute 5: Rest