11.14.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Archer Pushups (3 sets 5R/5L)

Keep your arms straight!

Archer Pushup Video: https://www.youtube.com/watch?v=vDF7c_R3hic&index=12&list=PLgF6x_lZFRUKyWn9aZYZgWxsrSKxBePWE

Ring Fly Push up (3×10)

Ring Fly Pushup Video: https://www.youtube.com/watch?v=iVDKfv5Tlms&list=PLgF6x_lZFRUKyWn9aZYZgWxsrSKxBePWE&index=14

Further your feet are from your hands the harder. Hands should not go past your chest

Banded Muscle Up Transition Drill (3×5)

Practice with false grip

Video: https://www.youtube.com/watch?v=KDTgPLPTLGE&feature=em-uploademail

Metcon

Metcon (3 Rounds for reps)

“Tabata Med Ball Triplet”

Tabata Round 1: Tall Balls (20/14)

Tabata Round 2: Med ball sit-ups (20/14) – touch behind head and between feet

Tabata Round 3: REVERSE stationary lunges holding (20/14) med ball overhead

Rx: elbows must be locked out overhead)

Score is total reps per round. There are 3 rounds.

Tall Balls demo video: https://www.youtube.com/watch?v=E_ZIaWT8HNk

Cash Out

Strict Pull-ups (3x max)

Pull ups not chin ups