(215) 291-2968 Tuesday - May 21, 2019

WOD 051219: The Day After Prom…


CrossFit: Strength: Bench Press Take 18 Minutes to work up to a heavy 5RM Conditioning: For Time: 100 air squats 1 mile run (sub 2k row, 4800m Bike) 100 Alt DB Push Press (35/25#) *50/50 per side RX+: same BootCamp: WOD 1: 0:00 – 07:00 400m Run 2rds 20 Ring Pistols 20 Reverse V-Ups 07:00

CrossFit:
Strength:
Bench Press
Take 18 Minutes to work up to a heavy 5RM

Conditioning:
For Time:
100 air squats
1 mile run (sub 2k row, 4800m Bike)
100 Alt DB Push Press (35/25#)
*50/50 per side

RX+:
same

BootCamp:
WOD 1:
0:00 – 07:00
400m Run
2rds
20 Ring Pistols
20 Reverse V-Ups

07:00 – 14:00
400m Run
2rds
15 2H KB Squat Clean
20 Plank kb/db Crossover

14:00 – 21:00
400m Run
2rds
20 G2OH
20 Sit up n Twist

21:00 – 28:00
400m Run
15 Broad Jump Back Pedal
20 Eiffel Towers

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