11.17.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

“The Pick Drill” Rowing Technique

The basic warm up drill involves transitioning through each part of the stroke.

CF video- https://www.youtube.com/watch?v=Unw84TWwySI&t=45s

Metcon

1000m Row (Time)

Max Effort 1000m Row
This is a MAx effort test. Recored your time as your score. After you complete the row, rest 3minutes and move on to “Atomic Annie”

Metcon (Time)

“Atomic Annie”

This Annie is nuclear!

50-40-30-20-10

-Double unders

-Atomic Situps (25/10)

Should not take more then 15 minutes. Scale accordingly.
Rest 3 minutes then move to 400 meter carry

Metcon (Time)

Farmers Carry

400m for time

Rx: 53/35 (Rx+ 70/53)

Should not take more then 5 minutes.

Cool Down