Call Us: 609.915.8516

Saturday April 30 2016

NEWS:

*Rowing specific Endurance class will begin NEXT Thursday, May 5th. Please sign up on WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. Next Tuesday, May 3rd, we will be performing “Fran!” Are you ready?!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

A: Run 400m

B: 5 x each (not for time):

P1: 10 Air Squats + 5 Push-ups

P2: Does dynamic stretch while waiting turn.

Partners switch and do 5 rounds each

C: Progression for Medicine Ball Clean.

-Deadlift

-Deadlift & Shrug

-Front Squat w/ Medicine Ball

-Shrug and Pull-under

-Full Movement

D: Practice Running With Medicine Ball (50m or 100m)

E: Execute Workout

WOD:

For Time:

200m Medicine Ball Run

30 Burpees

200m Medicine Ball Run

50 Medicine Ball Cleans

200m Medicine Ball Run

30 Burpees

200m Medicine Ball Run

FORMAT:

*Medicine Ball Weight: #20/14

*Medicine Ball Run: Run with your medicine ball

SCALING:

 

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