1/02/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Banded Front Lever Pulls (6×10)

Video Demo: https://www.youtube.com/watch?v=jAEiy-K3JXg
Superset with Tuck levers

Front Lever Tuck Holds Rings (6x10sec hold.)

Video Demo: https://www.youtube.com/watch?v=JxlKAuD9gkA
Each sec is a rep

1sec=1REP

Metcon

2017 New Year WOD (Time)

3RFT:

-20 Burpee Pull-ups

-17 Front Squats from rack (Rx: 115/75); (Rx+: 135/95)

-20 Alternating single arm KBS (Rx: 53/35) (Rx+ 65/44)[From the floor]

-17 V-ups (Rx+: GHD situps)

Cash Out

Metcon (Time)

50 Tuck ups for time