(215) 291-2968 Wednesday - May 22, 2019

WOD 080714: Wall Ball Party and Everyone’s Invited!!!


Crossfit Novem 25 Minute AMRAP 5 Ring Rows 10 OHWL (45/25) (1,2,3…) 15 Unbroken Wallballs (20/14) @ 10FT *5 Additional Wallball Penalty each time ball is dropped during the unbroken set IE: If Dropped twice during 15 wallballs You will do 25 total wallballs before moving on Scaled is just do 15 wallballs Cashout 3

Crossfit Novem

25 Minute AMRAP

5 Ring Rows

10 OHWL (45/25) (1,2,3…)

15 Unbroken Wallballs (20/14) @ 10FT

*5 Additional Wallball Penalty each time ball is

dropped during the unbroken set

IE: If Dropped twice during 15 wallballs

You will do 25 total wallballs before moving on

Scaled is just do 15 wallballs

Cashout

3 Rounds

1 Minute Plank Holds

30 Sec of Rest

Novem Bootcamp

10-12min Balance Practice

Airplaine

3×5 each leg, 2-3 Sec Count each way.

Warrior 3

2×30 sec holds each leg

Tree

2×30 sec holds each leg

Bird Dog/Variations

3×5 Each Leg, 3-5 Sec. Hold

20min AMRAP

50ft. Single Leg Hops

15 Ball Slams

15 Jumping Pullups

400m Run

*At 5, 10, 15min marks, Everyone

Picks 1 balance movement from

earlier session, and does a 20 Second

Hold on Each Side.

Novem Barbell

Clean – 5×3 @ 70%

Snatch Push press- 5×5 work up to a heavy set

Clean Pull – MAX

then 2 @ 90%, 3 @ 85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo