07/24/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Warm-up (No Measure)

30 kick ups

(5-12″ aways from wall)

Work on balancing before hitting the wall.

Then..

3 Rounds of

6-10 Negative HSPU

10-12 Push ups

Then..

3Mins Of:

Practice freestanding handstand

or

Practice balancing on the wall

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes (7 sets of each):

Minute 1 – 30 Double-Unders + 5 Hang Squat Snatches (75/45 lbs)

Scaled: 50 Su +5 Sqt Snatches (45/35)

Minute 2 – Rx(6T2B+4C2B)

RX+ (4 Toes to Bar + 2 Bar Muscle-Ups)

Scaled: 6 knee raises+ 4 ring rows

Minute 3 – 15/10 Calorie

Cool Down