06/11/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

2 Rounds @ easy pace:

45 seconds of Soft Tissue Foam Roll (Target Hamstrings, glutes)

5 reps of Goblet Squats (Moderate Weight)

5 Seated Box Jumps @ 20/24In

50 feet KB Suitcase/Farmer Carry

100m Jog

Dynamic Warm Up:

3 Rounds (Not for time) of:

5 Reps of Back Squat w/ jump @ 45/35lbs

30 seconds of Mountain Climbers

Metcon

Metcon (Time)

For Time

200 meter Run

15 Power Snatches @ 95/65lbs

200 meter Run

15 Hang Power Cleans @ 95/65lbs

200 meter Run

15 Back Squats @ 95/65lbs

200 meter Run

15 Push-Ups

200 meter Run