03/22/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

3 Scap Pull Ups into 10 Kipping swings then rest in b/w sets

Scap Pull ups (5×3)

https://youtu.be/sfTsgt-a63c

Bar Kipping (5×10)

Working on building a stronger swing.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1) 1 shuttle Run

then Max Hand Release Push Ups in 30 Secs

-Rest 30 Secs

2) 1 Shuttle Run then Max Air Squats in 30 secs

-Rest 30 Secs

3) 1 Shuttle Run then Max Burpees in 30 secs

-Rest 30 secs

4)1 Shuttle Run then max Hand Release push ups in 30 secs

-Rest 30 secs

5) 1 Shuttle Run then Max Squats in 30 secs

*Rest 1 Min Then Repeat

Cash Out

Metcon (No Measure)

Washboard Wednesday

1 min Plank hold

1 Min Situps

1 Min Mountain Climbers

1 Min Sit ups

1 Min Plank Hold