CrossFit Village Berwyn – CrossFit
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
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 (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.