(215) 291-2968 Saturday - Feb 23, 2019

WOD 122018: The Eve of 12 Days of Christmas.


CrossFit: Strength: 3 Rounds 10/10 Banded Rev Lunge @ AHAP (no Dumbbells just focus on the lunge) 10 Straight Arm Lat Pull Downs 10/10 Hammer Curls Conditioning: For Time 3:00 Buy In of Calorie Bike / Row / Ski Then 5 Rounds 20 Sit Ups 20 Eye level Kettlebell Swings (24/16kg) 20 Alternating DB Strict

CrossFit:
Strength:
3 Rounds
10/10 Banded Rev Lunge @ AHAP
(no Dumbbells just focus on the lunge)
10 Straight Arm Lat Pull Downs
10/10 Hammer Curls

Conditioning:
For Time
3:00 Buy In of Calorie
Bike / Row / Ski
Then
5 Rounds
20 Sit Ups
20 Eye level Kettlebell Swings (24/16kg)
20 Alternating DB Strict Press (45/25#)
Finish 3:00 of Calories on
Bike / Row / Ski

RX+:
Same

Hybrid:
WOD 1:
Same

WOD 2:
20 Eye level Kettlebell Swings (20/12kg)
20 Alternating DB Strict Press (25/15#)

BootCamp:
WOD 1:
Tabata Cal Row
rest 1 min
5 min AMRAP
10 Push Press
10 Front squats
10 Sit ups
rest 1 min
Tabata Cal Bike
rest 1 min
5 min AMRAP
10 Push Press
10 Front Squats
10 Sit ups
rest 1 min
Tabata Fwd/ Bckward Sprint

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