A. Warm Up
Mobility and activation: 60 seconds each side: couch stretch pigeon lat stretch dragon 3 rounds of: 10 box jumps 10 KBS 10 calorie row Scoring: Not Scored B. 20 minute EMOM of Double-Unders, Burpees, and Rope Climbs Every 1 minute for 20 minutes (4 rounds): Minute 1 60 Double-Unders Minute 2 8/16 Burpees Minute 3 4 Rope Climbs 12 feet Minute 4 8/16 Burpees Minute 5 Rest Coach's Notes: Minute 2 and minute 4 are reward based minutes. If you complete the Dubs under 60 seconds you do only 8 burpees... If you don't you get 16. Same goes for the rope climbs. C. For Time: Hang Power Cleans, Box Jump Overs, Push Presses, and Hang Power Snatches For Time:
Time Cap: 20 minutes
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |