A:Warm Up
20 cal on bike or 30 cal on rower then: 3 rounds: 8 med ball squat cleans 10 good mornings 10 strict press With remaining time, warmup to 75% of BS and bent over row starting weight. B1: Back Squat (3x8@75%) B2: Bent Over Row (3x10) Use tempo of: X-plode up 1s Pause 3s Lower 1s Pause Start a new round every 3 minutes for 9 C: Metcon (5 Rounds for time) Every 3 minutes for 15: 10/7 Pull-ups 20m DB or KB walking Lunge 1.5 Lap Run Use a weight that challenges you for the 20m with no more than 1 break. RX+ is chest to bar
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |