(215) 291-2968 Sunday - Mar 24, 2019

WOD 012019: Sissy That Walk


CrossFit: Strength: Front Squat 5@50% 5@60% 2×3@70% 2×3@75% 3×3@80% Conditioning: 3 Minute AMRAP Buy in with 20 Cal Bike then with Remaining Time ME Burpees 1 Minute Rest 3 Minute AMRAP Buy in with 20 Cal Row then with Remaining Time DB Front Squats 2x (50/35) 1 Minute Rest 3 Minute AMRAP Buy in with

CrossFit:
Strength:
Front Squat
5@50%
5@60%
2×3@70%
2×3@75%
3×3@80%

Conditioning:
3 Minute AMRAP
Buy in with 20 Cal Bike
then with Remaining Time
ME Burpees
1 Minute Rest

3 Minute AMRAP
Buy in with 20 Cal Row
then with Remaining Time
DB Front Squats 2x (50/35)
1 Minute Rest

3 Minute AMRAP
Buy in with 20 Cal Ski
then with Remaining Time
ME GHD Situps / V-Ups
1 Minute Rest

3 Minute AMRAP
Buy in with 200m Run
then with Remaining Time
ME 2xKB Thrusters (24/16)

RX+:
Same

BootCamp:
WOD 1:
Body Weight and Bands 45:15
5 rds
Pull ups
Wtd Speed Skaters
Ring/Box Dips
Wall Balls
S.L. Up and Over V-Ups

WOD 2:
2-3rd NFT
10/10 Half Kneeling Slams I2O
10/10 SL Hamstring Curls
10/10 BW Rdl

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