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CrossFit Village Berwyn – CrossFit


Alternate movements EMOM for 12 minutes

Landmines (20 )

Begin by holding the bar with both hands at chest level. Use your arms to move the bar in a broad arc back and forth in front of you. Use your arms only, keeping your core and hips still.

Cossack Squat (10)

Start with a foot stance of about 2 and half times wider than hip width, your toes pointed outwards and your knees in line with them. dropping your hips into a deep squat. Slowly move your weight onto one leg until your other leg is straight, resting only on its heel. Slowly shift your weight back to your center and then onto your other leg, repeating the movement. Hold a kettlebell in front of you for balance/stability.


Metcon (Time)

4 rounds for time :

10 pull ups

10 hand release push- ups

20 wall balls

Rx: 20/14#

Scaled: Ring rows, 14/10#

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