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

WOD 121914: Prowler Fun!


CROSSFIT WOD 3 Rounds for Total Reps 90 Sec ME @ Each Station Prowler (No Weight) 30 Ft Rope Climb Toes to Bar Power Cleans (115/80) Air Squats   BOOTCAMP WOD 1 15 min AMRAP 10/10 Jumping Lunges 10/10 X Sit ups 20 Goblet squats 20 Supermans WOD 2 3 sets of 5 reps: Eccentric

CROSSFIT

WOD

3 Rounds for Total Reps

90 Sec ME @ Each Station

Prowler (No Weight) 30 Ft

Rope Climb

Toes to Bar

Power Cleans (115/80)

Air Squats

 

BOOTCAMP

WOD 1

15 min AMRAP

10/10 Jumping Lunges

10/10 X Sit ups

20 Goblet squats

20 Supermans

WOD 2

3 sets of 5 reps:

Eccentric banded pull ups (down on coaches five count)

One minute of rest between sets

All athletes new to pull ups should go heavy on bands

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo