1/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

9 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (AMRAP – Reps)

30 Bench Press (135/75)

30 Calorie Row

30 Push-ups

30 Devil Press (50/35)

30 Calorie SkiErg

30 Butterfly Sit-ups

30 Weighted Walking Lunges (35/20 Kettlebell)

30 Calorie Assault Bike

30 Alternating Pistols
AMRAP 30

Wherever athlete starts, they must go in the order of the movements listed.