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3.27.18

26
Mar

3.27.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Complete 5 rounds, NOT for time:

50 ft. Bear Crawl

100 ft. Farmer’s Carry (Left arm)

100 ft. Farmer’s Carry (Right arm)

15 minute cap

Gymnastics

All the Pulls

Take 15 minutes to complete 5 rounds of:

10 Ring Rows

5 Strict Pull-ups

5 Hollow/Arch Swings

5 Kipping Pull-ups

Switch to this for scaling:

10 Ring Rows

5 Strict Pull-ups (little band)

5 Hollow/Arch Swings

5 Strict Pull-ups (big band)

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating full rounds with a partner, complete as many rounds and reps as possible in 12 minues of:

20 KB Swings

10 Ring Dips

Rx: 24/16 kg

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