Metcon

Bodh CrossFit – CrossFit

Warm-up

200 Skipping

10 Samsung Stretch

10 Lateral Stretch

10 Hindu Push Up

10 Iron Cross

10 Scorpion

Skills

Sumo Dead lift High Pull

Over Head Walking Lunges

Push Press

WOD 1

Metcon (AMRAP – Reps)

5 Round OF 30 Sec Work 30 Sec Rest

30 Sec 8 Push Press 95/65 Lbs

30 Sec Rest

30 Sec 20 Over Head Walking Lunges 45/25 Lbs

30 Sec Rest

30 Sec 10 Supine Ring row

30 Sec Rest

WOD 2

Metcon (AMRAP – Reps)

Every 6 Min Of 18 Min

500 M Row

15 Sumo Dead lift High Pull

15 Sit Up GHD 16/10 lbs MB

After Bash

Stretching

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s