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10.11.18

10
Oct

10.11.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Move for 12 minutes:

10 Single Arm Bent-over DB row per arm

10 Waiter’s Squats

2 Wall Walks

:15 pigeon pose each side

Gymnastics

Pull-ups (5 Sets of 5 Reps)

Complete as slow eccentric singles. Each rep begins with your chin over the bar, and slowly lower yourself down. Feel free to drop off the bar after each rep. Use bands as needed to get to 10 second descents.

Handstand Push-ups (5 sets, leaving 3-4 reps “in the tank” each set)

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14#)

1 Minute Dumbbell Snatches (50/35#)

1 Minute Calorie Row

1 Minute Rest

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