2.12.19

CrossFit Bensalem – CrossFit WOD

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Warm-up

10 Minute Warm Up

2 min singles

8 minute band stretching

Weightlifting

Every 90 seconds for 12 Minutes (8 sets)

*increase weight each set as long as form was maintained on the prior set!

Metcon

Metcon (Time)

4 rounds for time of:

30 sit-ups

30 hip extensions

100-ft. handstand walk
20 min cap