Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
10 Band pull-downs/arm
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.
Hang Power Clean
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 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
30 KB Swings (24/16 kg)