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12.14.18

13
Dec

12.14.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

1)1:00 AB or Row

2a) 15 Banded Good mornings (rounds 1 & 2)

2b) 3-5 Glute Ham Raises (rounds 3 & 4)

3) 10 Single arm KB hang-clean and jerk per side

4) 10 Supermen

Weightlifting

Front Rack Lunge (4 Sets of 8 Reps/leg)

Target 25 to 40% of 1 RM backsquat

Front Rack Lunge (4 Sets of 8 Reps/leg)

Target 25 to 40% of 1 RM backsquat

Metcon

Metcon (AMRAP – Reps)

Four rounds for total reps:

1:00 Wallsit with KBs (16/10 kg) in front rack (not on shoulders)

-immediately into-

:30 of max squats with KBs in front rack

Rest 90 seconds between rounds

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