03/27

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Metcon (No Measure)

Part A: Alternating 12 minute EMOM (NO SCORE FOR PART A- THIS IS SKILL WORK)

MOVEMENT 1/MINUTE 1: Choose one of the following movements based on your skill level:

a) 5-6 kipping swings on rings

b) 2-3 kipping swings + 2-3 hips to rings

c) 2-3 kipping swings + 2-3 ring muscle ups

MOVEMENT 2/MINUTE 2: Choose one of the following movements based on your weaknesses:

a) 5-10 strict pull-ups or 5-10 kipping/butterfly pullups

b) 5- 10 strict or kipping ring/bar dips

c) 20 sec hollow hold + 20 sec Superman hold

Metcon

Metcon (Time)

For Time

3 Burpees

6 KBS (70/53)

9 C2B

12 Burpees

15 KBS

18 Wall Balls (20/14)

21 Burpees

24 KBS

27 Slam Balls (20/14)

30 Front Rack Lunges (95/65)

Rx+ (135/95)

**20 min Time Cap

Cool Down