A:Warm Up
20 Minutes to complete the following: 500 row 2 min bike 50 singles Then 2 rounds 20m Waiter walk L/R 10 PVC pipe overhead squats 5 broad jumps (focus on explosive rather than distance) 1 Round: 10 PVC passes (Move hands closer together each rep) 10 wall squats 10m Duck Walk With remaining time, warm-up Hang PC. B: Hang Power Clean (8x2) 8 Minute EMOM: 2 repetitions C1: Wall Balls (3x25 Unbroken ) Rest 20-30s before Ring rows C2: Feet elevated Ring Row (3x10) Elevate feet onto bench or box and perform the desired reps. Add weight if able Start a new round every 3-4 minutes for 9-12 D: Metcon (AMRAP - Rounds and Reps) 12 Minute AMRAP: 1 Rope Climb 6/4 Handstand Pushups 1 Lap Run 6 Burpees RX+ is legless RC and SHSPU
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |