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10.09.18

8
Oct

10.09.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

15 Pull-downs per side

15 Air Squats

2 Rounds of:

10 DB Shoulder press per side

10 Cosack Squats

2 Rounds of:

10 Push-ups

10 Hollow/Arch Swings

Warm-up (No Measure)

Then:

Row 500 m easy

-Rest 1:00-

Row 350 m moderate

-Rest 1:00-

Row 200 m hard

Metcon

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

Every minute, for as long as possible:

7 Thrusters, 7 Pull-ups, 7 Burpees

Rx:75/55#

Scale such that your first few rounds finish before 45 seconds.

If you get capped before 8 minutes, continue in an AMRAP fashion until the 10 minute mark.

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