A:Warm Up
:20/:10 x 16 (Cycle through) Jump Rope (Singles or doubles) Plank Backward Lunges Glute Bridges Mobility Roll out calves x 60s Each Rollout quads x 60s Each Tactical frog x 60s B1: Front Squat (4x3@75%) 6s Down B2: Weighted Pull-ups (4xAMRAP ) Post highest reps completed at 10lb for guys and 5 for girls. Modify to strict pullups without weight if needed. Start a new round every 4 minutes for 16. C: FFS WOD (Time) 5-10-15-10-5 Burpee Box Jump Overs Squat Cleans RX+ 95/65 RX 75/55
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |