07/13/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 sets for Quality:

2 Minutes Cyclic Work @ easy pace (Choose Bike / Rower / Jump Rope / Run)

25ft Quardruped Walk w/ form roller on back

1 Minute Bretzal Stretch (per side)

8 Scap Pull Ups

8 Half Kneeling DB Press @ 3131 (per side)

15 Second Hanging Knee Hold (knees above hips)

Metcon

Metcon (Time)

20 Toes to Bar

30 Double Unders

40 Shoulder to Overhead @ 95/65 lbs

50 Double Unders

40 Shoulder to Overhead @ 95/65 lbs

30 Double Unders

20 Toes to Bar