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09.27.18

26
Sep

09.27.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Every minute on the minute for 12 minutes:

1) Row

2) 8 DB Waiter’s Squats per side

3) 8 DB Single Leg DL per side

Gymnastics

Accumulate 3 minutes at the top of a ring dip. Each time you come down, perform 8 chin-ups and 16 Bulgarian split squats.

If you make it all the way to a minute and you are still on the rings, come down and perform the chin-ups and split squats.

If needed, use a band to help you get to around 30 seconds per hold.

Dip Hold

Hold yourself at the top of a dip, using a band if necessary

Chin Up (8 Reps)

Bulgarian Split Squat (8 Reps/leg)

With back loaded weighted, elevate back foot on bench then perform Squat.
Use dumbells or kettlebells for loading if desired

Metcon

Metcon (Time)

For Time:

21-18-15-12-9:

Strict Presses (75/55)

After Each Round:

200 Meter Run with a plate (45/25)

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