HM 07/09/2018

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

50 Jump Rope or Easy 200 meter jog

15ft Walking Quad Stretch

5-8 Single Leg Walking Lunges w DB @ 25/15lbs (Right)

15ft Sampson Stretch

5-8 Single Leg Walking Lunges w DB @ 25/15lbs

Weightlifting

Back Squat (3×10-12 Reps @65-70% of 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

45 second AMRAPs:

5 Burpees

5 Wallballs @ 20/14 lbs

5 KB Swings @ 53/35 lbs