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BERGERONBEEPTEST

21
Sep

BERGERONBEEPTEST

J5 CrossFit – CrossFit

TEST DAY WOD TIME

“YOU HAVE TO DO SOMTHING IN YOUR LIFE THAT IS HONORABLE AND NOT COWARDLY IF YOUARE TO LIVE IN PEACE WITH YOUR SELF ”

LARRY BROWN

Warm-up

Mobility

LACROSS BALL SHOULDER WORK

Gymnastics

15 MIN GYMNASTIC PRACTICE. BODY WEIGHT MOVEMENT ONLY

HANDSTAND

PULLUP

T2B

ETC

Metcon (AMRAP – Rounds)

HOW FAR CAN YOU GET ON THIS EMOM

RX

KEEP UP THE PACE AND GO AS MANY MINS AS YOU CAN

1 ROUND =1 MIN

EVERY MIN ON THE MIN

7 THRUSTERS 75/55

7 PULL UPS

7 BURPEES

WHEN YO MISS A TARGET THEN YOU ARE DONE AND MUST STOP. NOT HOW FAR YOU GOT

SCALE

YOU MAY MODIFY AS NEEDED. IF YOU WOULD LIKE TO DO A 10 MIN EMOM THAT IS MY RECOMENDATION.

SCALE WEIGHT/ RING ROW

Extra Credit

POWER CLEAN – 3 X 5 REPS UNBROKEN AT 70% OF 1RM

AMERICAN K SWING – 3 SET UNBROKEN 15 REP 53/35

WALL BALL 3 SET UNBROKEN 20 REP

20/14

10 MIN UPPER BODY MOBILITY