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.