Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic warm Up

Skills

Single Arm Over Head Lunges

WOD 1

Shoulder Press (3 – 3 – 3 – 3 – 3 )

WOD 2

Metcon (Time)

5 Round For Time

10 Single Arm Over Head Lunges with KB16 kg/DB 35 lbs

20 Double Under

10 Wall Ball Shot 20/14 lbs

10 Pull Up

10 Wall Ball Shot 20/14 lbs

20 Double Under

10 Single Arm Over Head Lunges with KB16 kg/DB 35 lbs

After Bash

Stretching

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