BSW CrossFit – CrossFit
Weightlifting
Warm-up (No Measure)
10 Overhead barbell Walking Lunges (45/35)
10 Barbell Thrusters (45/35)
10 Barbell Upright Rows (45/35)
3 rounds
WOD 1
Metcon (No Measure)
20 Alternating Dumbbell Floor Press
20 Alternating Supination Curls
3 rounds
WOD 2
Metcon (AMRAP – Reps)
250m Row (25 Reps)
1 Rope Climb
15 Push-ups
20 Air Squats
250m SkiErg (25 Reps)
AMRAP 15