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5.25.17

24
May

5.25.17

CrossFit Village Berwyn – CrossFit

Gymnastics

Alternate every 90 seconds for 15 minutes

Conan (2-3)

Inverted Bar Rows (10-12)

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you). Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line. Pull yourself up to the bar until your chest touches the bar. Lower yourself back down.

Metcon

Metcon (2 Rounds for time)

Two 8 minute AMRAPS with 2 minutes of rest between each.

8 Minute AMRAP

25 goblet squats

25 hollow rocks

Rx: 95/65#

Scaled: 65/45#

REST TWO MINUTES

8 Minute AMRAP

30 goblet step back lunges

30 arch rocks

Rx: 24/16kg

Scaled: 16/12kg

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