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11.09.18

8
Nov

11.09.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Move through the following for 12 minutes:

0:30 Forward Leaning Rest

20 Walking Lunges

10 Push-ups

10 Air Squats

Weightlifting

Alternate between exercises at a casual pace (18 minutes).

Bench Press (5 Sets of 5 Reps)

Building in weight between 60-85%

Bulgarian Split Squat (8 Reps per Leg)

With back loaded weighted, elevate back foot on bench then perform Squat.

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Buy in: 1000 m Row

-Then-

AMRAP of:

5 Ring Dips

10 Air Squats

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