12.28.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Gymnastics Compression Drill (3×10 forward and 3 x10 walking backward)

This drill is designed to work the handstand. Think hips up before you shift back. No donkey kicks! Feet should stay below your hips not above. Keep elbows should be locked out and drive the hands into the ground.

Metcon

Farmers touch their toes (AMRAP – Rounds and Reps)

10 min AMRAP

-50’ Single Arm Farmer’s Carry Right (55/35)

-5 Box Jumps, 30/24”

-50’ Single Arm Farmer’s Carry Left (55/35)

-5 Strict Toes to Bar* (NO KIPPING- proposed/preferred scale video demo below)

Rx+: (70/53)

*This is the preferred scale for strict toes to bar: https://www.youtube.com/watch?v=d5yQMplTevU

Cash Out

Durante Core (Time)

5 rds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –