1/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (35/20)

20 GHD Sit-ups
2 rounds

WOD 1

80% BW Pause Back Squat (10-10-10)

Back Squat 80% of Athletes body weight with a 2 second pause at the bottom
3 rounds

12 min cap

20 Single Dumbbell with both hands Tricep Extension after each Back Squat round

WOD 2

Metcon (Time)

Buy In – 20 Push Presses (135/95)

5 rounds

10 Hang Cleans (135/95)

10 Kettlebell Swings (Russian) (70/55)

10 Wallballs (20/14)(10’/9′)

Buy out: 20 Push Jerks (135/95)
For Time