Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
Every minute on the minute for 12 minutes:
2) 8 DB Waiter’s Squats per side
3) 8 DB Single Leg DL per side
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.
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
Strict Presses (75/55)
After Each Round:
200 Meter Run with a plate (45/25)