12.20.18 – CrossFit Bensalem
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12.20.18

20
Dec

12.20.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

4 Rounds

:20 Bike/Row Sprint

:40 Bike/Row Recover

5 Single Leg RDL w/no weight Each Leg

5 Single Arm Suitcase Deadlifts w/ moderate weight Each Leg

Weightlifting

Sumo Deadlift (10 min EMOM x 3 reps)

Double overhand grip, the same as you would use from SDHP

Metcon

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

:30 Sumo Deadlift High Pull (75/55)

-Rest :30-

:30 AbMat (or GHD Sit-ups)

-Rest :30-

:30 Bike/Row

-Rest :30-

Cool Down

Band Stretches for hammies

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