1/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

5 Ring Dips

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

10 Alternating Stationary Lunges with Barbell behind neck (95/65)

10 Front/Side Raises
3 rounds

WOD 2

Metcon (AMRAP – Reps)

250m Row (25 reps)

10 Toes 2 Bar

10 Double Unders

8 Handstand Push-ups
AMRAP 15

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

1/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Toes 2 Bar

10 Calorie Row
2 rounds

WOD 1

Metcon (No Measure)

10 Bench Press (75% BW)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

4 Muscle-ups

10 Deadlift (BW)

10 Alternating Pistols
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

1 min – Max rep Push-ups

30 Second Rest

1 min – Max rep Sit-ups
AMRAP 2:30