09/13/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Cyclic Work (Run, Bike, etc.) @ RPE 1-2

Then

2 Rounds @ RPE 1-2

Bear Crawl- 25 meters

30 second Handstand Hold

Bear Crawl- 25 meters

30 Second Side Plank Hold (Right Side)

Crab Walk- 25 meters

30 Second Side Plank Hold (Left Side)

Metcon

Metcon (Weight)

12 min EMOM

Minute 1: 30 Second Handstand Hold

Minute 2: 3 KB Squat Snatches @ 53/35 lbs (per arm)

Minute 3: 50m Sprint

Accessory Work

1000m Row (Time)

Max Effort 1000m Row