Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Plate Warm Up

Barbell Warm Up

Skills

Kettle Bell Swing

Wall Ball Shot

WOD 1

Shoulder Press (5 – 5 – 5 – 5 – 5)

WOD 2

Metcon (5 Rounds for reps)

AMRAP For 5 Min Work 1 Min Rest

10 Pull Up + 20 Push + 30 Air Squat

1 Min Rest

5 Burpee + 10 Box Jump + 15 Kettle Bell Swing

1 Min Rest

6 Pull Up + 12 Push + 18 Air Squat

1 Min Rest

Wall Ball Shot

1 Min Rest

2 Pull Up + 4 Push + 6 Air Squat
Box 24/16″

KB 24/16 kg

After Bash

Stretching

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