BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Hand Release Push-ups
15 Butterfly Sit-ups
20 Jumping Jacks
3 rounds
WOD 1
Metcon (No Measure)
10 Dumbbell Bench Press
20 Alternating Hammer Curls
3 rounds
12 min cap
**Dumbbell Bench Press weight is of athletes choosing but should be challenging.
WOD 2
Metcon (AMRAP – Reps)
5 Pull-ups
7 Handstand Push-ups
9 Devil Presses (35/20)
AMRAP 10
WOD 3
Metcon (AMRAP – Reps)
10 Strict Press (95/65)
10 Alternating Pistols
AMRAP 10