A. Warm-Up
Repeat x2: Row 12/9 Calories 10 Lunges 20 Double Unders (Or 30s Practice) 15 Hollow Rocks or Situps Run 1 Lap 10 Goblet Squats B. Paused Front Squat 4 x 3 3 second pause in bottom, start a new set every 3 minutes for 12. Go heavy. C. Conditioning (AMRAP - Reps) 5 Sets: 30s Kettlebell Swing 10s rest 30s burpees 10s rest 30s Row for cals rest 3 minutes Score is total cals + reps RX+ 32/24kg Assault Bike RX 24/16 Rower Scaled 12/8 Rower
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |