8.8.18 – CrossFit Bensalem
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8.8.18

8
Aug

8.8.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

10 min ROMWOD

Skill

Rotating Stations:

1) :30 Nose to Wall Hold

2) :30 Laying Face Up Press into Wall

3) 10 Kick Up attempts or 1:00 HS Hold

4) :30 Face Down Press into wall Hold

Core

3 Rounds

:30 Hollow hold

:30 Low plank

20 Russian twists

10 Barbell Roll Outs

Conditioning

15 min Bike/Row or Combo

500m Row (Time)

Max Effort 500m Row

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