05/24/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

If you have strict pull ups do weighted pull ups.

If you have NO strict pull ups do negatives( you can use band to lower yourself and create resistance)

Weighted Pull-ups (3X8)

Negative Pull ups (3X5(5 SECS DOWN))

Metcon

Metcon (Time)

Run 800 meters

30 Push ups

15 Deadlifts

Run 400 meters

20 push ups

10 Deadlifts

Run 200 meters

10 Push ups

5 Deadlifts

Rx +(275/185)

Rx(225/155)

Rx- (205/145)

**25min Time Cap

Deads must be completed in 5’s or more reps at at a time

(ONLY If raining Rowing is considered Rx but must row 900,500,300m)

Cool Down