04/18/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

10min EMOM

1) Back squats

2)30 sec Hollow Holds

Switch every min

Put weight in back squat section

Back Squat (5×8 @ 70-80%)

Metcon

Cool Down

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

Bear Crawl – 20 yards

275/185 lbs Deadlifts – 5 reps

Lateral burpees over the bar – 5 reps

*For bear crawl, go 10 yards turn and crawl back 10 yards.

Rx+ 275/185

Rx 225/155

Rx- 185/135

Cash Out

Metcon (Time)

3rounds for time

100m Kb Front rack walk

50m kb left front rack/right waiter hold

50m kb right front rack/left

waiter hold

100m kb over head walk