07/26/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

3 Mins

Practice Kipping Swing/ Or Butterfly

then..

3 Rounds of

10 Ring Rows

5 Negative Pull ups

Then..

Max Hang with Chin over bar

Metcon

Metcon (Time)

3 Rnds

25 Pull ups

15 HSPU

100Ft One Arm KB Lunge (53/35)

25 min Time Cap

Scaled (50 Jumping pull ups/ 30 Hand release push ups/35/25 for KB)

Cool Down