A. Warm Up
A/B or Row 20 Cals Then: 10 Roll Back to Pike 10 Spiderman Stretch 5-10 Pullups 5-10 Pushups 10 Toe Touches 10 KB Good morning and squat Begin warming up bench press. B1. Bench Press (4 x 6-8) Rest 30s Before B2 B2. Side Plank (4 x 20-30 secs @ side) Star side plank; 20-30s each side Repeat B1 and B2 x 4 C. Metcon (AMRAP - Reps) 4 Minute AMRAP: Row For Cals RX+ is assault bike D. Metcon (AMRAP - Reps) 3 Minute AMRAP: Kettlebell Swings RX+ 32/24 RX 24/16 Scale as needed E. Metcon (AMRAP - Reps) 2 Minute AMRAP: Double Unders F. Metcon (AMRAP - Reps) 1 Minute AMRAP: Burpeee Box Jump Overs Rest 3-5 Minutes and repeat
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |