05/10/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Barbell Curls (3×21’s (7 bottom half/7 top half/ 7 full ones))

Prone Snow Angles (3x 21)

Cock back the shoulder blades and keep them engaged through the whole movement. Feel free to use weight.

Youtube video: https://youtu.be/NpzMnBkOty8
Feel free to use weight if not its okay!

Metcon

8’s Burpee/T2B/Thrusters CIV (Time)

Ten rounds for time of:

8 Bar Facing Burpees Over the Barbell

8 Toes-to-Bar

8 Thrusters (95/65 lbs)
25 min Time Cap

Goal for this work out:

~You want to be able to hit all 8 thrusters unbroken

~ Do all burpees non stop

~its okay to take a step back then hit it.

Cool Down