7/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Hanging Leg Lifts

10 Calorie Row

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Front Squats (135/105)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 KB Swing (Russian) (55/35)

15 Wallballs (20/14) (10’/9′)

20 Alternating Jump Lunges
AMRAP 10