10.2.18 – CrossFit Bensalem
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10.2.18

2
Oct

10.2.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

10 min clock

5 Right Arm DB Arnold Press (same side leg stepped back in a lunge) -> 5 Right Side Singles Leg RDLs

50′ OH Walk > 50′ OH Walking Lunges

5 Left Arm DB Arnold Press (same side leg stepped back in a lunge) -> 5 Left Side Singles Leg RDLs

50′ OH Walk -> 50′ OH Walking Lunges

100m Jog -> 100m run

*at 5 min mark, switch movements

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Front Squats (50/35) (30/15)

20 DB Deficit Push-up

30 Sit-ups (AbMat or GHD)

400m Run

Cool Down

Foam Rolling

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