A. Warm Up
7 minutes of line drills Conditioning: 3 Rounds as a group: 1 round of tabata – alternate hollow holds and arch holds 1 wall walks + 5 handstand shrugs per wall walk 1 attempts of a max handstand hold – freestanding or against the wall 1 attempt at a HS walk or kick up to a wall x 2 6 Minute EMOM: 1 Full Tick Tock (12-to-12 and back again) + 6 shoulder taps Scale as needed B. Metcon (AMRAP - Rounds and Reps) 25 Minute AMRAP with a partner: Partner A: Weighted Carry x 1 lap Partner B: Row 250m 10 Burpees over rower 20 Jumping Lunges 30 Situps 40 Double Unders Switch when partner A returns from weighted carry. Use bulgarian bag, wall balls or weights for carries.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |