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01.12.18

11
Jan

01.12.18

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

Row 250 m

1:00 Plank

10 Single arm KB press per arm

+

2 Rounds of:

20 Hollow rock

10 Barbell push press

5-10 Push-ups

+

1 Round of:

5 Ring dips

5 Handstand push-ups

5 Push Press at workout weight

Metcon

Metcon (Time)

Complete for time:

60 Push-ups

50 Ring dips

40 Kipping Handstand Push-ups

30 Push Jerk

20 Push Press

Goal: Sub 12:00

Cap: 16:00

Rx: 115/75#

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