07/25/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

3 Sets Of:

Front Rack Lunge (12-14reps (6 or 7 per leg))

Rest 30 Sec

Rope Climb (3 Rope Climbs)

3 rope climbs for RX

Rest 90 sec then repeat

Metcon

Metcon (Time)

For Time:

(25 min TIME CAP)

50 Back Squat

20 Push Ups

40 Box Jumps

20 Push Jerks

30 Kb Step ups

20 KB Swings

Rx(115/75)(KB:53/35)

(Box: 24/20 NOT ALLOWED TO STEP UP DURING BJ)

(Push ups NOT WORM PUSH UPS)

Rx-(95/65)

(KB: 35/35)

(Box: 24/20 allowed to step up)

(WORM Push ups allowed)

Cool Down