(215) 291-2968 Monday - Jan 25, 2021

WOD 120415: Wallball Combo


CrossFit Novem: Strength: Overhead Squat 8 x @ 65% 6 x @ 75% 4 x @ 85% 3 x @ 90% Conditioning: 8 Minute AMRAP 15 Wall Ball Shots (20/14#) 10 ft 30 Double Unders Novem BootCamp: WOD 1: 6 Min Alternating AMRAP Tire Flips + Hop Thru Singles or Doubles -90 sec Rest- 6

CrossFit Novem:

Strength:

Overhead Squat

8 x @ 65%

6 x @ 75%

4 x @ 85%

3 x @ 90%

Conditioning:

8 Minute AMRAP

15 Wall Ball Shots (20/14#) 10 ft

30 Double Unders

Novem BootCamp:

WOD 1:

6 Min Alternating AMRAP

Tire Flips + Hop Thru

Singles or Doubles

-90 sec Rest-

6 Min Alternating AMRAP

Box Jumps

Speed Skaters (1,2,3…)

-90 sec Rest-

6 Min Alternating AMRAP

Pull Ups

Sit Ups

-90 sec Rest-

6 Min Alternating AMRAP

Toes thru Rings

DB Snatch

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo