CrossFit Bridgemill – CrossFit

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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


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!


-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