08/02/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Phillip Koutnik!!

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Warm-up

Gymnastics

Warm-up (No Measure)

3rounds

15 Ring Rows

10 Kipping swings/Butterfly minis

Then…

3 sets of:

Dumbbell row x 10reps

Hammer curls x 10reps/arm

Metcon

Metcon (Time)

5 Rounds for time:

10 ring dips

20 burpee

30 Weighted Sit ups (25/10)

Scaled:(box assisted dips or 20 hand release push ups/ sit ups without weight)

Cool Down