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6.7.18

6
Jun

6.7.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Hand Stand Warm Up (No Measure)

3 Rounds, alternating EMOM

Handstand Hold: 30 seconds

Bar Hang 30: seconds

Plank: 30 seconds

Farmers Carry (Left)

Farmers Carry (Right)

Gymnastics

Alternate between the two movements.

Ring Rows (4 sets x 15 reps)

If able, place your feet on a bench or box for the ring rows.

Floor Press (4 sets x 15 reps)

Dumbbells

Metcon

Metcon (Time)

4 rounds for time of:

20 KB Swings

20 Box step overs with KB

20 plate hops

Rx: 24/16 kg, 24/20″

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