12.13.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Bring Sally up (Weight)

Find song on youtube or etc. Moby – Flower is the song. Everytime it says sally down you squat down and when it says sally up you come up and if it says sally down you must hold the bottom of a squat.

Rx 135/95 SCALE AS NEEDED!!!

Metcon

The Cinco 1 (Time)

(2013 Crossfit Games) Watch here: https://www.youtube.com/watch?v=jx5Z86CipZI

Three rounds of:

5 Deadlifts (275 /185 lbs)

5 weighted One-legged squats, left leg (35 / 18 lb KB)

5 weighted One-legged squats, right leg (35 / 18 lb KB)

8 wall walks

TIME CAP: 10 minutes Rx+ 53/35lb KB + 8 HSPU

Cash Out

100 Med Ball Side Throws (Time)

14lb. Women/20lb. Men. Throw is performed on the wall. Make sure to switch sides halfway through. In order for throwing a ball at a wall violently. This exercise works the legs, core, and shoulders. Throw the ball like you mean it and use your hips. Get out what you put in.

Demo here: https://www.youtube.com/watch?v=iNLLLZ8Z-aU