HAMMIES

HAMMIES

http://southhallcrossfit.com/wod/hammies/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Bike/Row

Jumping Jacks

Frog Squats

Spidermans

Jumping Jacks

Goblet Squats @53X1

Single Leg RDL e/s

Jumping Jacks

Goblet Squats @53X1

Single Leg RDL e/s

Push Up 2 Pike

Goblet Squats @53X1

Single Leg RDL e/s
Choose a weight that will get challenging for the goblet squats and RDLs. Work on perfect positions and keeping tension.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10/7 Calorie Row

14 Front Rack Lunges 95/65

10/7 Calorie Row

7 Devil Press 45/30
Rx+ = 135/95 UNBROKEN

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