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12.18.18

17
Dec

12.18.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

:30 Bar Hang

15 Hollow Rocks

2 Wall Walks

5 Ring Rows w/ 2 Second Pause at Top

10 Air Squats w/ 2 Second Pause at Bottom

Gymnastics

Take 15 minutes to work on muscle-ups. This could be ring rows, seated-banded transitions, seated kips with feet on box, kips on high rings, etc.

These should be “tough” attempts for you, so in the 1-3 rep range with rest in between. Target 7-10 attempts.

Muscle-ups

Metcon

Metcon (Time)

Complete the following for time:

100 Burpees to 6″ target

EMOM 5 DB Squat Clean Thrusters

Rx: 35/20#

Cap is 12 minutes.

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