07/10/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

HS/HSPU

Warm up skill

6 Min EMOM

1) 30 Sec HS hold

(scaled: Box)

2) 5 HSPU Negatives (5sec count down)

(Sc: Box Push ups)

Then..

3 Rnds of

5 Push Ups

4 Kick to HS

Then..

Max Plate hold OVERhead 45/25

Metcon

Metcon (Time)

5 RFT

7 Ring Dips

21 sumo deadlift high-pulls (95/65)

Cool Down