A:Warm Up
3 Rounds: 1 Lap Run 5 Burpees with max jump Then, with Blank Barbell 3x through this (add weight) 10 KB deadlifts 8 KB High Pulls 6 KB Swings 8 Goblet Squats 10 Single arm thrusters (5/5) Mobility 2 minute squat hold 60s couch stretch each side. with remaining time in a 20 minute window, begin warming up movements. B1: Deadlift (5,5,3,3,3) Build up to a tough triple B2: Front Rack Lunge (5x10 (5/5) ) Use double KB front rack. Min1: Deadlift Min2: Lunges Min3: Rest and add weight. This is a 15 minute Strength workout C: Metcon (Time) Min 00:00-10:00 1600m Run (2 laps) D: Metcon (AMRAP - Rounds and Reps) 10:00-20:00 10 minute AMRAP: 10 Pullups 10 Wall Balls 10 Box Jumps
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |