CrossFit Bridgemill – CrossFit

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Metcon (No Measure)

Bar Kipping

3×3 of hollow pull backs

3×3 of arch/supermans

3×6 of arch/center/hollow

*after all sets – complete max effort strict pull-ups in 1minute

Slow down so you can then speed up. We are going to hit each position, with repetition, so our body builds strength in each & muscle memory. ——————————

1.The first position is center/neutral where you are in an active hang


2.Then slowly pull down on bar with straight arms – without bending at the hip. Squeeze butt and keep body in hollow (banana shape). Think about your body position from day 1 & 2 drill.


3.return to neutral (not arch) and control movement through lats/shoulders.


4.When heading into the arch/superman, slightly tug away from bar to arch position, keeping arms straight. Do not bend at knees. A tighter arch will provide more tension and be more effective. Based on shoulder mobility your arch may be less/more. ——————————

*use the poll as a guideline to hit neutral each time (if you video yourself or have friend watch). ▪️This is Not a drill w momentum…it is a controlled 3 position drill.▪️



Fran (Time)

Thrusters, 95# / 65#
8Min Time Cap!

Cash Out

Metcon (Time)


Run 200m

Run 200m w/ ball (20/14)

Run 200 w/ plate (45/25)