05/08/2017

CrossFit Bridgemill – CrossFit

Optional Work this week is based on your work to get a kipping pull up/ Muscle up.

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Warm-up

Weightlifting

Skull Crushers (4×10)

Rest 10-15 secs then move on to Weighted chin ups

Chin ups (4×8)

~ Feel free to add weight to make harder.

~ Use a band if you do not have strict pull ups. You must pause 2 secs at the bottom if you are using the band.

Metcon

Metcon (Time)

21-15-9

S20 (155/105)

Wall Ball (20/14)

100 ft Farmers Carry (53/35)

*Only between set will you do a farmers carry

Optional extra work

Bar Kipping (5 x 10)

Working on building a stronger swing.

Ring Roll Out (5 x 10)

https://youtu.be/LaDwLLAWE0s

(Skip to 1:16)