05/11/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Back Squat (E2MOM for 12 min (6sets) ascending load)

Set1 @ 65% x 5

Set2 @ 75% x 3

Set3 @ 85%x 2

Set4 @ 90%x 2

Set5 @ 95%x 1

Set6 @ 90%x max unbroken set – when you come up you are allowed one inhale then you must go back down – if you inhale more than once that set has been broken.

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

100 Push Ups

100 Hang Power Clean (75/45)

100 Dubs

300 reps per round

Washboard Wednesday

Metcon (No Measure)

1 round ( optional 2 Rounds)

30 Left Side Crunches

30 Vups

30 Right side crunches