A. Warm Up
1 Lap Run 5 Pullups 10 Pushups 15 Squats 20 Situps 1 Lap Run x 2 -After the above General Warmup, grab a barbell and perform 5 reps of each: Deadlifts Muscle Cleans Front Squats Thrusters Push Press Split Jerk B. Metcon (Weight) Every Minute on the Minute for 10: Power Clean Push Press Split Jerk Build in weight across all sets C. Metcon (Time) For Time: RX+ 30-20-10 Hand Stand Pushups (Kipping or strict) Toes To Bar RX 20-15-10 Handstand Push ups Toes to bar Scaled 25-20-15 Push-ups or L-sit DB Press Hanging leg raise D. Metcon (Weight) 2-3 Rounds: 20 Band Pull-aparts 15 Skull Crushers
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |