11/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (No Measure)

10 Pause Overhead Squats (135/105)

10 Dumbbell Floor Press
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Alternating Pistols

20 Double Unders
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

5 Calorie SkiErg/Assault Bike (Alt between the two)

5 Handstand Push-ups
AMRAP 4