Call Us: (610) 722-0240

09.20.18

19
Sep

09.20.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Band pull-downs/arm

25 Face-pulls

1 Round of “The World’s Longest DB Complex”:

10 reps of each exercise per side with 1 DB/KB.

Switch sides after each 10 reps.

Suitcase deadlift

Single-leg deadlift

Power clean

Hang Power Clean

Press

Push Press

Push Jerk

Power Snatch

Waiter’s Squat

Walking lunge

Gymnastics

Accumulate 5 minutes in a forward leaning rest, but every time you come down complete 10 bent-over barbell rows at a challenging weight.

Forward Leaning Rest

Perform a plank with your hands in a set of rings, roughly 4-6 inches off the ground. Modify by raising the rings.

Bent Over Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

30 KB Swings (24/16 kg)

15 Pull-ups

30 Double-unders

15 Pull-ups

Leave a Reply