A:Warm Up
Jump rope x 2min Then 2 sets dead bugs x 12 Shoulder taps x 20 50' OH walking lunges (light weight and perfect form) Russian baby makers x 5 (full depth, active, pushing knees out) Mobility Scorpions x10 total (hold each side for 2 deep breathes Overhead single arm banded shoulder stretch x 1 minute B1: Front Rack Lunge (3x10) *Use Kettlebells* Double KB front rack lunge. B2: Metcon (No Measure) Superman Rock or Hold x 20-30s B3: Metcon (No Measure) Face Down Snow Angels (with weight if possible) x 30s Min1: Lunge Min2: Superman Min3: Snow Angels x3 sets (9 minutes) C: Metcon (4 Rounds for time) Every 3 Minutes for 12: 15/12 Cal A/B Run 2 Laps Scale as Needed, rest 3 minutes before D D: Metcon (3 Rounds for time) Every 3 minutes for 12: Row 15/12 Cals Run 2 Laps
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |