07/12/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

Pull Up skil warm up

2 Rnds Of

-20 Ring Rows w/ 3sec descent

-30 Sec dead Hang

Then..

– 30 Kipping swings(for people learning pull ups)

-20 Box Butterfly progression

(people who have more than 11 pullups)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes:

Minute 1 – 15 Wall Ball Shots (20/14 lbs)

Minute 2 – 30 Double Unders + 10 Pull-Ups

(Scaled 50 SU/15 jumping pull ups)

Minute 3 – 5 Kettlebell Burpee Box Step-Overs (53/35 lb )

(Scaled 35/25)

Cool Down