(215) 291-2968 Wednesday - Feb 20, 2019

WOD032118: A Morning Full of Fitness!


CrossFit Novem: Movement Prep 2 Rounds 10 Leg Swings each leg 10 Step Ups 5 Wall Ball Shots Conditioning: “Cardio Kelly” 5 RFT 500 Meter Bike 30 Box Jumps (24/20″) 250 Meter Row 30 Wall Ball Shots (20/14#) (10ft *40 Minute Time Cap Novem BootCamp: WOD 1: Stop and Go 5 Rds 30s after each

CrossFit Novem:

Movement Prep
2 Rounds
10 Leg Swings each leg
10 Step Ups
5 Wall Ball Shots

Conditioning:

“Cardio Kelly”
5 RFT
500 Meter Bike
30 Box Jumps (24/20″)
250 Meter Row
30 Wall Ball Shots (20/14#) (10ft
*40 Minute Time Cap

Novem BootCamp:

WOD 1:

Stop and Go
5 Rds 30s after each rd
8 T2b/ V-up/ 12 K2c
20 Shuffle Touchdowns
5 Rounds Rest 30s after each
Plate Push – Up and Back
16 G2OS

WOD 2:

5 Rounds Rest 30s after each
14 SA DB OHWL (25/15)
30 Russian Twists(25/10) P – Side bends
5 Rounds Rest 30s after each
15 KB SDLHP
30 Speed Skaters
Score is total time

Novem Barbell Club:

Snatch
Build up to a heavy Single – then
(5) 1 x @ 75% of the days best

2 Push Jerks + 1 Split Jerk (from the rack)
(5) 2+1 x @ 65%

Front Squat
5 x 5 @ 65% – 1 RM FSQ
!! Use the same 65% for all sets !!

Good Mornings
(5) 3x @ AHAP

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