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10.03.17

2
Oct

10.03.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

20 Hanging Hollow Rocks/Arches

20 KB Overhead Circles (10 Clockwise/10 Counter Clockwise)

10 Burpees

20 KB One Arm Overhead Step Back Lunges
Rx: 16/8kg

Gymnastics

Take 15 minutes to complete 5 rounds for quality

Conans (5 sets of 2 reps)

OH Step Back Lunge (5 sets of 10 reps)

Choose your own weight, make this challenging

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP with a partner:

20 C2B pull-ups (10 each)

30 Synchronized bar-facing burpees (chest on deck at the same time, in the air at the same time, two footed hop)

40 KB Swings (20 each, 24/16 kg)

Scaled:Pullups/ring rows, 20/12 kg

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