A. Warm Up
400 meter run followed by mobility, 2 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. Split Jerk 3-3-2-1-1-1-1-1-1-1 Every 2 minutes, for 20 minutes (10 sets): Split Jerks
C. Handstand up the box 20-16-12-8-4 HRPU (X2) Pull Ups Box Jumps (50 meter Farmer's walk after every round) 28-32/ 20-24 kg) Scoring: Time (lower is better) Coach's Notes: RX+ is HSPU... No RX+ if you cannot do 10 HSPU unbroken
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |