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Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Hey there Village Berwynites,

Just wanted to give you a brief update about what’s happening with the programming. As you may (or may not have noticed), we’ve been working in a few longer metcons. Some of those have been our “oh so fun” Tuesday workouts, but some have fallen on other days.

The intent is to transfer the longer warm-ups from the last few months into these metcons. You should all feel comfortable with what pace you can easily keep for 12-15 minutes, so now it’s time to move the intensity to a higher setting.

The goal isn’t to burn our in a blaze of glory come minute 3 (you know if I’m talking to you…), but instead try and understand what pace you can maintain. Start out a little slower than you think you should, then work to stay at that pace or faster.

Understanding your own pacing will help in these longer workouts, but also help you when deciding if it’s time to go for it.

As always, feel free to reach out to your coaching staff if you have any questions!


Warm-up (No Measure)

Every minute on the minute for 5 rounds:

10 DB Shoulder Press

10 Airsquats

Every minute on the minute for 5 rounds:

1 Wall walk

10 Lateral ski hops


Metcon (AMRAP – Reps)

12 minute AMRAP:

Complete as many strict pull-ups as you can, but for every pull-up you must also complete a strict hand stand push up.


Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

250/200 m Row

15 Push-ups

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