08/07/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute cyclic work @ easy pace (run, row, or cycle)

3 Sets

6-8 Half kneeling landmine press (per side)

10 Quadruped opposite knee to elbow (per side)

20 Second chest to wall handstand hold

10 Single Leg Hip Airplane

5 Plyo push-ups @ 4 inches

Metcon

Metcon (Weight)

15 Minute EMOM:

Minute 1: 2 Turkish Get-ups

Minute 2: 5 Cleans and Jerks AHAP

Minute 3: 6 Pull-ups