11/30/20

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