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10.12.18

11
Oct

10.12.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Complete 4 rounds, not for time:

1) 20 Face Pulls

2) 10 Suitcase deadlifts per side

3) 50 Banded pull-aparts

4) 10 Banded Good mornings

Weightlifting

Single Arm Upright Row

Stand with your feet hip width apart holding a kettlebell/dumbbell at your waist with one hand. Leading with the elbow, raise the weight along the line of your body until the hand is just under the chin. Lower in a controlled manner until you return to starting position.

Single Leg Deadlift (5 Sets of 10 Reps per Leg)

Metcon

Metcon (Time)

9 Rounds:

16 Pushups

8 Deadlifts (135/95#)

Cap is 14 minutes.

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