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11.15.18

14
Nov

11.15.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Single Arm Bent-over DB Row

10 Waiter’s Squats/arm

10 Single Arm Shoulder Press

10 Hollow Rocks

Gymnastics

Take 15 minutes to alternate back and forth between these movements.

Feet Elevated Ring Rows (8-10 Reps)

Ring Dips (8-10 Reps)

Weight these if necessary to make 8-10 difficult.

Metcon

Metcon (Time)

4 Rounds for time:

150′ Walking Lunge

9 KB Strict Press (16/10 kg)

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