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10.18.18

17
Oct

10.18.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12 minutes:

1) 15 Ring rows

2) 15 Push-ups

3) 15 Air Squats

4) 15 DB Deadlifts

Gymnastics

Pull-ups (5 Sets of 6 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.

Ring Dips (5 Sets of Strict DIps)

Leave 2-3 reps in the tank each set.

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

DB Deadlift (50/35#)

DB Push Press

-at the 12:00 mark-

1-2-3-4-5-6-7-8-9-10

Wallballs (20/14#)

WB Squat Cleans

Score is combined time.

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