A. Warm Up
400 meter run followed by mobility, 3 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. Shoulder Press 5-3-2-1-1-1-1-1 Within 16 minutes: Shoulder Press
Rest as needed C. Alternating Sets: Handstand Push-Up, Barbell Upright Row 3 sets of:
Rest 3 Minutes D. For Time: Pull-Ups For Time:
Time Cap: 10 minutes Coach's Notes: on 3,2,1 go! perform 5 burpees before executing as many pull ups as you can before the top of the next minute. Perform 5 burpees at the top of each minute until you finish 50 reps of Pull Ups
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |