12.01.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Shoulder Press (1×1)

Metcon

Row-Run-Lunge-Squat (Time)

EVERYONE does the cash in: 12/10 calories on rower— ARMS ONLY. Keep your feet straight.

Once athletes finish the row they move straight into the workout (no rest):

3 Rounds:

350m Run

40 Lunges

350m Run Backwards

40 Air Squats

Rx+: Cash in: 18/15 calories on bike- ARMS ONLY then

4 rounds: 400m vs. 350m runs

Cash Out

Ring Dips (1 set of Max dips)