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7.26.18

25
Jul

7.26.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Slow step downs per side

15 KB Upright rows

20 Single-unders per leg
On the stepdowns, try to control yourself all the way down, touch the ground with only your heel, and then drive up using only the leg on the box.

Gymnastics

10 minute AMRAP

Complete as many strict pull-ups as you can in 10 minutes, but each time you come down off the bar complete 2 push-ups for every pull-up you did.

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Alternate as you please with a partner:

3 cals

6 KB Swings

6 cals

12 KB Swings

9 cals

18 KB Swings

12,24; 15,30; 18,36; etc.

Rx: 24/16 kg

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