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4.24

23
Apr

4.24

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

5 RNFT (15 minute time cap)

Bear Crawl 50′

Farmers Carry (L) 100′

Farmers Carry (R) 100′

Gymnastics

This next cycle is going to focus specifically on pull-ups because they are a common goal for the Crossfit Open 2019. If you don’t have strict pull-ups yet, start with bands or reverse grip. If you have strict pull-ups, start adding weight either with a weight vest or holding a dumbbell between your feet.

Pull-ups (8 sets x 3 reps)

Strict pull ups

Push-ups (8 sets x 3 reps)

Add weight to your back to make this more challenging.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

3 pull-ups

6 burpees

9 wall balls

Rx: 20/14#

RX + = with a vest

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