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Challenge/Foundations, CrossFit Village Berwyn – CrossFit


Warm-up (No Measure)

Move for 12 minutes:

1) 10 Band-pull downs per arm (seated under pull-up bar)

2) 10 Stir-the-pots

3) 10 Kneeling ball throws per side

4) 10 KB Press per side


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. Aim for improvement over last week, such as a smaller band on set 1!

Triangle Push-ups (5 Sets x 1-2 reps left before failure)

Perform a push-up with your thumbs and pointer fingers creating a triangle. Scale to regular push-ups or elevated push-ups to perform 8-10 reps.


Metcon (AMRAP – Reps)

4 Rounds for reps:

1 Minute Toes to Bar

1 Minute Step-back Lunges

1 Minute Single Arm Dumbbell Push Press (35/25#)

1 Minute Box Jumps (24/20″)

1 Minute Rest

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