8.9.18 – CrossFit Bensalem
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8.9.18

9
Aug

8.9.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

2 Rounds

10 scap push ups

10 high plank to downward dog

20 forward and backward arm circles

Weightlifting

Bench Press (12-10-8-8-6-4-2-2, increasing weight)

Metcon

Metcon (AMRAP – Rounds)

12Min EMOM -DB

MIN 1: 8 front raise to lateral

Min 2: 10 Strict OHP

Min 3: 12 Bent over Row
No set weight for each movement, choose a challenging weight but that you can complete the reps.

Cool Down

2 Rounds

Cobra :30

Behind the head elbow hold :30

Large arm circles forward/backward :30 e

Rig Hang :30

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