(215) 291-2968 Tuesday - Dec 11, 2018

WOD 112518: Cardio City Sunday.


CrossFit: Strength: Banded Deadlift Warm Up (3) 10 x Bar+Band RDL’s (4) 10 x @ 50 of your 1RM *20 Minute Cap Conditioning: 3RFT (A) 20 Box Jumps (24/20″) (B) 10 Right Arm DB Snatches + 10 S.A. OHWL (50/35#) 10 Left Arm DB Snatches + 10 S.A. OHWL (50/35#) (C) 1000 Meter Bike RX+:

CrossFit:
Strength:
Banded Deadlift Warm Up
(3) 10 x Bar+Band

RDL’s
(4) 10 x @ 50 of your 1RM

*20 Minute Cap

Conditioning:
3RFT
(A) 20 Box Jumps (24/20″)
(B) 10 Right Arm DB Snatches + 10 S.A. OHWL (50/35#)
10 Left Arm DB Snatches + 10 S.A. OHWL (50/35#)
(C) 1000 Meter Bike

RX+:
3RFT
(A) 20 Box Jumps (24/20″)
(B) 10 Right Arm DB Snatches + 10 S.A. OHWL (50/35#)
10 Left Arm DB Snatches + 10 S.A. OHWL (50/35#)
(C) 1000 Meter Row

BootCamp:
WOD 1:
“Cardio City Sunday”
29 Min EMOM
Rainbow Lunge
Box Shuffles
10 mountain Climbers + 1 Squat Thrust Tuck Jump
Up and Over Ball Slams
*Rest

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo