08/08/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100m Jog

5 KB Tempo Goblet Squats @ 53/35 lbs 33X1

50m Overhead Walking Lunge with Plate @ 45/35 lbs

5 Kang Squats @ 45/35 lbs

25m Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

45 Second ARMAP

50 meter shuttle run (25m out/back)

10 Burpees

Rest 90 seconds

90 seconds AMRAP

100 Meter Shuttle Run (4x25m)

15 Kb swings 53/35

Rest 90 seconds

3 min AMRAP

150 Meter Shuttle Run (6x25m)

10 DB Thrusters @ 53/35 lbs

Accessory Work

Warm-up (No Measure)

3 sets

1 minute Plank Hold

Rest 1 minute