A. Warm Up
400 meter run followed by mobility, 3 rounds of 10 Scap Pull Ups 10 Scap Push Ups 10 Cat Cow 10 Launch to Handstand (against a wall or freestanding) 50' KB O/H carry Scoring: Not Scored B. Handstand Push Up EMOM Handstand Push Up EMOM Perform handstand push ups Every Minute on the Minute for 12 minutes: minute 1- 50% of your max reps HSPU minute 2- 40% of your max reps HSPU minute 3- 40% of your max reps HSPU minute 4- rest and repeat for example: max reps = 20. you would do 10/8/8/ rest Scoring: Not Scored C. Push Jerk 3-3-3-3 Every 2 minutes, for 8 minutes (4 sets): 3 Push Jerks Loads per set (by %): 50, 60, 70, 80 D. For Time: Pull-Ups, Push-Ups, Sit-Ups, and Air Squats Angie For Time: In teams of 2
Coach's Notes: Time cap is 20 minutes! PACE!!! Break your sets very early! sets of 5 would be best
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |