Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
EMOM for 12 minutes:
1) 10 Pull-downs per arm
2) 10 Push-ups + 10 Air Squats
3) 0:45 Plank
4) 10 Cosack Squats
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.
KB Skull Crushers (5 Sets x 10 Reps)
Complete for time:
100 Front Rack Step Back Lunges (95/65#)
Every time you break, 5 handstand push-ups.
Cap: 15 minutes
Scale such that sets stay bigger than 10 on the lunges.