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8.30.18

29
Aug

8.30.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

12 minute piece

20 walking lunges

10 pvc presses

10 v-ups

10 KB Swings

Weightlifting

Alternate between the two movements for 12 minutes.

Bulgarian Split Squat

With back loaded weighted, elevate back foot on bench then perform Squat.

Upright Row

Stand with your feet hip width apart holding a kettlebell at the handle with both hands. Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. Lower in a controlled manner until the you return to starting position.

Metcon

Metcon (Time)

Complete 3 rounds for time:

800 m run

20 wall balls

30 alternating dumbbell snatch

Rx: 20/14#, 50/35#

Time Cap: 24 minutes

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