04/06/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Metcon (AMRAP – Reps)

15 min EMOM

1 min) 10 Strict Pull ups or 20 Ring Rows

2 min) 10 barbell row Barbell Row

3 Min) 10 Burpees

*Ring Rows is RX but only meant for people who cant do pull ups

*Add total reps for score!!

**complete all 450reps

Barbell Row (5×10)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down