06/12/2018 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 (AMRAP – Reps)

As Many Reps as possible in 14 minutes:

1 minute of Pull-Ups

1 minute Kettlebell Swings @ 53/35lbs

1 minute Double Unders

1 minute Sit-Ups

1 minute Front Rack Barbell Reverse Lunges @ 95/65lbs

1 minute Burpees

1 minute DB Strict Presses @35/20