A:Warm Up
10/8/6/4 Super man rocks Hollow Rocks Roll back to stands Run a lap after each round. Then: 2 rounds 10 Scorpions 10 Cat to cow 10 Lateral Lunges B: Metcon (No Measure) Skill and Drills EMOM x 12 minutes M1: 3 High Hang Squat cleans + 2 Pause Split jerks (2s in dip) M2: 6-10 Toes to bar M3: 8-12 Pistols or single leg squats to box bench Stay very light for the barbell work. Focus on the postions, dont rush! C: Metcon (Time) Teams of 2 must complete the following: FGB-style until you reach 100 reps in each movement (1:00 at each) Wall Ball @ 20/14 SDHP@ 75/55 Box Jump w/ step down@ 24/20 Push Press, 75/55 Calorie Row Rest
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |