Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

After Bash

Warm-up

5 Round Run

Dynamic Stretch

Barbell Warm Up

Skills

Tempo Front Squat

WOD 1

Front Squat (5 – 5 – 5 – 5 – 5)

Tempo 123-2-1

WOD 2

Metcon (Time)

For Time

21 – 15 9

Push Press 75/45 lbs

Step Back Lunges 75/45 lbs
5 Min Cap time

Metcon (Time)

For Time

21 – 15 – 9

Push Up

GHD Sit Up

Toes To Bar
5 Min Cap Time

Metcon (Time)

For Time

21 Pull Up

50 Double Under

15 Pull Up

40 Double Under

15 Pull Up

30 Double Under
5 Min Cap Time

After Bash

Stretching

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