(215) 291-2968 Sunday - Oct 25, 2020

WOD 092619: Kelly


CrossFit: Conditioning: Kelly 5 RFT 400m Run 30 Wallballs (20/14) @ 10ft 30 Box Jumps (24/20) Optional Cashout: Rowing intervals 250m Row 500m Row 1000m Row Hybrid: WOD 1: Same BootCamp: WOD 1: 24 Min EMOM 2 Handed Sled Pulls Plank Push Drag 3 sec Pause Goblet Squats (24/16) Bike Cal WOD 2: 2 Two

CrossFit:
Conditioning:
Kelly
5 RFT
400m Run
30 Wallballs (20/14) @ 10ft
30 Box Jumps (24/20)

Optional Cashout:
Rowing intervals
250m Row
500m Row
1000m Row

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
24 Min EMOM
2 Handed Sled Pulls
Plank Push Drag
3 sec Pause Goblet Squats (24/16)
Bike Cal

WOD 2:
2 Two Move Tabata
Curls – Strict Press
1min Rest
Scissor Kicks- Leg Lift Hold

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo