Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Dynamic Warm Up

Barbell Warm Up

Skills

Front Squat

WOD 1

Front Squat (5 – 5 – 5 – 5 – 5)

After Every Round Do Shoulder Press KB

WOD 2

Metcon (6 Rounds for time)

For Time

1000 m Row 2 Min Rest

700 m Row 1.30 min Rest

500 m Row 1 Min Rest

300 m Row 30 Sec Rest

500 m Row 1 Min Rest

300 m Row

After Bash

Stretching

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