05/17/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

30 seonds of Hollow Rock Hold (Ground)

8 Ring Rows

10 Banded Half Kneeling Pallof Press

3 Rounds

5 Kettlebell Romanian Deadlifts

25m Plate pinch walk (45/25 lbs)

30 seconds of Max effort Front Rack kettlebell Box Step Ups (24/20)

Weightlifting

Deadlift (Deficit Deadlift @ 3″ Deficit: 3 Sets x 8-10 Reps )

Metcon

Metcon (Time)

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Kettlebell Suitcase Deadlifts (53/35)