9.19.18 – CrossFit Bensalem
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9.19.18

19
Sep

9.19.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

6 min AMRAP (progress mvmts at 1/2)

5 Cal Bike/Row -> 5 cal Bike/Row

10 Ring Rows -> 10 Kip Swings

10 Lunges (5 each) -> 10 Jumping Lunges

10 Straight Leg Sit-Ups -> 10 V-Ups

Strength

6:00 for quality…

6 Filly Press

6 Filly Rack Lunges (KB on Front Rack, DB Pressed OH)

25′ Filly Rack Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

6/6 Uneven KB Front Rack Lunge

(70/53) | (53/35)*

15/12 Calorie Bike/Row

18 Toe to Bar
*Hold single KB in front rack on one side (opposite side unloaded). Complete 6 reps of lunge, switch bell to opposite side.

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