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06.26.18

25
Jun

06.26.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Every minute on the minute, alternate through the following movements:

Row

Plank (moving in circles from elbows to hands)

Sampson Walking Stretch

Gymnastics

Take 15 minutes to complete 5 rounds of the following:

Ring Rows (5 Sets of 10 reps)

Bent-over Reverse Fly (5 Sets x 10 reps)

Chest Flys (5 Sets x 10 Reps)

Metcon

Metcon (Time)

Complete the following for time:

400 m run

30 Slamballs

30 KB Swings

400 m run

20 Slamballs

20 KB Swings

400 m run

10 Slamballs

10 KB Swings

Rx: 30/15 #, 24/16 kg

Cap- 15:00

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