20 jumping jacks
5 lunge with twist (each side)
20 mountain climbers
20 banded pull -aparts ( 10 palms down/ 10 palms up)
1 min squat hold
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.
Cals on AB or Rower
RX+ is muscle up and 30/20 for wall ball.
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)