CrossFit Village Berwyn – CrossFit
Hey Villagers! We’ve been spending a lot of time upside down the past couple months, but this month we are switching over to work on pistols and toes-to-bar. Keep up the good work!
QOTD (Question Of The Day!)
If you were a teacher, what would you teach?
Take 15 minutes to perform 4 sets of each exercise
Box Step Ups (4 sets x 8 reps per leg)
Perform 8 consecutive step ups per leg, but have the step down be as slow and controlled as possible. Add weight only if your downs all take longer than 5 seconds.
Strict Toes-to-Bar (4 sets x 8 reps)
Try to control the down so you don’t have any swing. Slow knees-to-chest if you need to scale.
5 Rounds for time:
20 Step-back lunges
20 KB Swings
Rx: 24/16 kg
Scaled: Ring rows, 20/12 kg
* If you have less than 10 UB pull-ups scale to 10 pull-ups per round