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4.10

9
Apr

4.10

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

15 minutes or 3 rounds NFT:

25 glute bridges

2 KB Overhead walk 150′

15 air squats

15 double KB bent over rows

Gymnastics

Take 12 minutes to practice rope climbs (or shimmies) with a partner.

For every 4 climbs, complete 15 push-ups (this a great time to practice push-ups on a barbell set-up on the rig)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

Row 500 m

Run 400 m .

If you are unable to complete the last row, 10 m equals 1 rep.

If you are unable to finish the last run, 10m equals 1 rep.

Coaches can set-up cones inside at 10 m to use for the last run.

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