(215) 291-2968 Monday - Feb 18, 2019

WOD 092718: Cardio City 3.0


CrossFit: Strength: 5 x Super Set 1A) Push Press 5 x @ AHAP – Have fun go up every set – Find a 5RM 1B) Reverse DB Overhead Lunges -3-4 sets focus on the Push Press 10/10 x @ AHAP Conditioning: 5 RFT: 15 Push Press (75/55#) 400 Meter Run/1000 Meter Biike 25 KB Swings

CrossFit:
Strength:
5 x Super Set

1A) Push Press
5 x @ AHAP – Have fun go up every set – Find a 5RM

1B) Reverse DB Overhead Lunges -3-4 sets focus on the Push Press
10/10 x @ AHAP

Conditioning:
5 RFT:
15 Push Press (75/55#)
400 Meter Run/1000 Meter Biike
25 KB Swings (24/16kg)

RX+:
15 Push Press (95/65#)

Hybrid:
WOD 1:
16 Min AMRAP
10 Cal Ski Erg
20 G2OH
10 Cal Bike
10 (1 Squat thrust + 4 Mtn Climbers)

WOD 2:
5RFT
15 DB Push Press (25/15#)
400 Meter Run/1000 Meter Bike
25 KB Swings (16/12kg)

BootCamp:
WOD 1:
Cardio City 3.0
5rds
:60 Work, :30 Rest
Ski Erg
Plate Push
Cal Row
1 Squat thrust + 4 Mtn Climbers

Cashout:
$$$ 50 Hollow Rocks$$$

Skills Class:
Rowing Efficiency

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