A. Warm Up
In 2:00, easy AMRAP: 25 Jumping Jacks 20 Air Squats 15 Scap Pushups 10 Mt. Climbers 5 No Push-up Burpees Rest 30s In 2:00, easy AMRAP: 25 High Knees 20 Lunges 15 Pushups 10 Groiners 5 Burpees Then mobilise upper back, Hamstrings and shoulders as a group. B. Metcon (No Measure) Every 90s for 6 sets: Rx+ 4 Strict Pull-ups + 4 Chest to bar pullups Rx 3 Strict Pull-ups + 4 Kipping Pullups Scaled: 8 Bent Over rows (add weight each round) C. "Deck The Halls... With Balls!" 20 Minute AMRAP with a Partner: Partner A: 1 Minute AMRAP wall Balls Partner B: Rests Every minute on the minute, including at start, perform 5 burpees. Partner B resumes wall balls. RX 20/14 Scale as needed so you are able to work the majority of the minute.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |