A:Warm Up
200m Run Then… 3 Rounds: 10 Squat Jumps 8 No Pushup Burpees Jump rope: R1: 60 Singles R2: 30 Alt leg singles R3: 30 double unders or 45s of practice Then... 10 Russian Baby-Makers Kneeling Wrist Stretch x 60s B: Metcon (Weight) 12 Minute Alt EMOM: Min 1: Run 1 Lap Min 2: 10 Double KB Goblet Squat Min 3: 15 Hollow Rocks Min 4: 1 Rope Climb (Legless if able) + 7 Pushups Weight is for goblet squats C: Metcon (Time) For Time (with a partner) : Run 800m with 20lb Wall Ball 80 toes to bar 80 Wall Balls 16 Rope Climbs (8 each) 800m Run with 20lb wall ball For the run both partners have to run. You can handoff the ball back and forth at any point. Everything else is split up between the two of you, only one person working at time. Scale as needed.
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |