06/15/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit


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


Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here