A. Warm up
Cardio for 3 minutes Banded shoulder warm up routine Push Press review and Handstand push up demo B. Push Press (8 minute EMOM) build to a heavy single C. Metcon (for time) 3RFT 10/7 HSPU 10 Box Jump Step Down Run 1 lap RX+ - HSPU RX - HRPU Scaled - knee push ups D. Metcon (AMRAP - Reps) Climb the the ladder for 8 minutes 3 Kettlebell Swings (KBS) 15 Double Unders (DU) 6 KBS 30 DU 9 KBS 45 DU 12 KBS 60 DU ... etc... RX+ 32/24 kgs RX 24/16 Scaled is lighter load and double the number of singles Score Chart (KB and DU = 1 round) 1 round: 18 2 round: 54 3 round: 108 4 round: 180 5 round: 270 6 round: 378
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |