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01.16.18

15
Jan

01.16.18

CrossFit Village Berwyn – CrossFit

Gymnastics

Take 20 minutes to work on the following skills:

Muscle-ups

Scaling Options can include:

-Hollow/arch swings on rings

-Band assisted (seated on band) ring muscle ups

-Banded strict pull-ups and dips

Pistols

Scaling options include:

-Pistol with an elevated heel (heel on a small plate)

-Pistol holding a plate to help with balance

-Pistol to box

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

10 KB deadlifts

20 Air squat

30 Reverse lunge steps

Rx:24/16 kg

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