05/18/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 minute Foam roll (Glute-hamstring Focus)

5 minute of Cyclic work (run, bike, row) @ 70-75% Effort

Every minute on the minute for 8 minutes

Minute 1: 100m jog

Minute 2: 25m Overhead Walking Lunge (45/35)

Minute 3: 45 seconds max effort Push Ups

Minute 4: 45 seconds max effort Sit Ups

Metcon

Metcon (Time)

Buy-In:

100 Air Squats

50-40-30-20-10 Reps

Box Jumps (24/20)

Wall Balls (20/14)

Russian Kettlebell Swings (35/25)

200 meter Run

Buy-Out:

4 sets x 5 Reps of Deadlift @70% of 1RM (5.5.5.5)

Rest :30 Sec between sets