A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into… 3 Rounds: 10 alternating Samson Stretches 10 AbMat Sit-Ups 10 Air Squats 10 Scap pull-ups 10 Hip Extensions Followed by… EB Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Reach 5 Stiff-Legged Deadlifts 5 Front Squats Scoring: Not Scored B. 10 minute EMOM of Double-Unders and Romanian Deadlifts Every 1 minute for 10 minutes (5 rounds): Minute 1 45 Double-Unders Minute 2 8 Romanian Deadlifts @ 30% rest 5 minutes C. 14 minutes of Hang Cleans and Burpee Box Jumps Perform as many reps in 14 minutes of:
Coach's Notes: starting at 3 reps, next set is 6 reps, 9 reps... etc.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |