06/14/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

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: 2x 8-10 Reps @50-55)

Metcon

Metcon (Time)

For Time:

3K Row @ Moderate Pace or 2k jog

25 Wallballs @ 20/14lbs