BPCF WOD 1/17/19

By |2019-01-16T21:39:07+00:00January 17th, 2019|WOD|

CrossFit Miami

Games athlete to a beginner, the BluePrint CrossFit WOD is right for you!

CrossFit WOD

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The CrossFit WOD is designed for people that want to look good naked, better themselves at sport and everything in between. Each WOD can be infinitely scalable for any fitness level.

 Conditioning WOD:

AMRAP X 10 Min:

8 KB Lunges (1-1) (35/25)

12 Russian Dual Kb Swing (35/25)

16 BFSU

Rest 3 Mins

AMRAP X 10 Min:

8 Ring Dips

12 Bench Press

100m Farmer Carry (70/55)

Rest 3 Min

3 Rds

10 Jack Knife (1-1)

20 Russian twist (1-1)

30 Back Extensions

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