Challenge/Foundations, CrossFit Village Berwyn – CrossFit
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
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)
8 Deadlifts (135/95#)
Cap is 14 minutes.