01/18/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Front Squat (1Rm)

10 mins

Metcon

Metcon (Time)

5 Rounds

10 Back Rack Barbell Lunges

10 Tall Box Jumps

Rx+ 145/100 [30″+ 45’s/30″]

Rx 135/95 30″/24″

Rx- 95/65 24″/20″

Cash Out

Durante Core (Time)

5 rds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –