A:Warm Up
Run 400m 40m Lunge with twist 40m Spiderman crawl 40m stiff leg bear crawl 20m lateral lunge (alternate sides) 2 quick sets of: 20 shoulder taps 10 squats 15 situps Begin warming up back squats B1: Back Squat (3x3 @ 82x2) Rest 20-30s before B2 B2: Weighted Pull-ups Add weight, start a new superset every 3-4 minutes for 9-12 C: Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean Front Squat Burpee over Bar (Lateral) *Run a lap after each round Goal is fast and try to throw in as many touch and go reps as you can. Run is the "rest". Come back inside ready to do work. RX+ 135/95 RX 115/75
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |