12.27.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Dead Bug (Dead bug video here: https://www.youtube.com/watch)

3 sets of 6-8 reps per leg and arm. Try this exercise first with bent or straight legs or arms. Once you’ve mastered above- try opposite arm opposite leg then switch. Again 3 sets of 6-8 reps each side. For an even harder challenge attach band to rig and pull with arms while raising/lowering legs. Same rep scheme. Remember to maintain a flat back and engage the core muscles to build a stronger core and midline. The Dead Bug is an exercise designed to strengthen your core. It gets its funny name because when you perform it, you look like a dead bug lying on its back with its legs in the air. But despite its strange name, the exercise is neither complicated nor crazy.

Metcon

Cindy loves DT (Time)

For Time

-5 Rounds of “Cindy”*

-3 Rounds of “DT”**

-800 meter run

*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats

**1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (135/95)

Note your 800 meter time in the comments.

Rx+: (155/105)