Workout of the Day: Tuesday, 6.17.14

Our next round of Elements starts next week! If you have a friend that has been thinking about starting CrossFit, encourage them to try us out for our three week introductory course. Starting Wednesday, June 18th we’re offering Monday, Wednesday and Thursday classes at 9am and 530pm. If you have any specific questions about how to begin, email



MOVEMENT PREP: Lax ball feet, calves and glutes for 5 minutes, 10 cat & camel, 10 single leg glute bridges (alternating), 10 Yoga Push Ups, 1 minute handstand hold focusing on the hollow position


A. Speed Deadlift @ 55-60% of 1 RM – 3 reps every 45 sec x 8 sets
B1. Strict DB Press x 6-8 reps x 3 sets, Rest 90 sec
B2. Side Plank x 45 sec/side x 3 sets, Rest 90 sec


8 minute amrap
5 DB Man-Maker
35 Double Unders *or DU attempts, or 100 singles
Man-Maker = DBs to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.



Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez