9.25.18 – CrossFit Bensalem
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9.25.18

25
Sep

9.25.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

Partner Warm Up (1 partner bikes or rows & other does DB movement)

3 Rounds

A) 10/8 Cal Bike or Row (EZ-Mod-Fast)

B) AMRAP of 5 Arnold Presses/arm -> Single Arm DB “KB” Swing -> 5/5 SA OH Ups

Metcon

Metcon (AMRAP – Reps)

Tabata Tuesday

– KB Swings (53/35)

– Box Jump Overs (30/24)

– Single Arm OH Lunge w/ KB (53/35) *Alt arms each interval

– Single Arm KB Thrusters (53/35) *Alt arms each interval

*rest 1:00 between movements

**score = lowest round of each movement!

Cool Down

10:00 Flow Stretching

*Long holds in 5 positions

Saddle

Straddle

Lizard

Pigeon

Rebound

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