9
Jan
1.9.19
CrossFit Bensalem – CrossFit WOD
Warm-up
2 minute Banded leg stretches (each leg – focus on hamstring)
-then-
15 kang squats with a PVC
-then-
3000m Partner Row (light pace -switching every 500m)
partner not rowing is performing 20 cat cow stretches
Skill
Deadlift Review then build to weight
Metcon
Metcon (Time)
21-15-9 reps for time of:
Deadlifts (225/185)
Burpee Over Bar
Abmat Sit Up