A:Warm Up
2 Rounds 20 jumping jacks 5 lunge with twist (each side) 20 mountain climbers 5 inchworms 20 banded pull -aparts ( 10 palms down/ 10 palms up) 1 min squat hold Mobility Flowing Pigeon pose x 3 each side (hold pigeon pose for 3 deep breathes then flow into down dog hold 3 breathes then switch sides) Lat stretch on rig x 45s each side B1: Back Squat (3x10@70%) Rest 20s Before B2 B2: Pendlay Row (3x10) Rest 20s Before B3 B3: Metcon (No Measure) 6 Plank Walk Outs Start in a pushup, then slowly and under control walk the hands out as far as possible with good positioning. Return the pushup. Thats 1 rep C: Metcon (AMRAP - Reps) 30s On/30s off, rotate through these stations for 15 minutes. Pull-ups Wall Balls Cals on AB or Rower RX+ is muscle up and 30/20 for wall ball.
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |