A. Warm Up
1 Minute Row/Bike 1 Lap Run 1 minute jump rope practice 1 lap run then: 10 Scap Pullups 10 PVC passes 10 Lateral Lunges 10 Glute Bridges 10 Pushups 10s Side plank (Each) 10 KB Swings B. Metcon (No Measure) Muscle Up/Kip Development 1. review the movement, then apply in the following. A. Beginners: 6 Minute EMOM: 6 Kip Swings + 5s Chin over bar hold Intermediate: 8 Kip swings + 5s negative pullups Advanced: 5 Ring Kips + 3 Strict Dips B. ALL: AMRAP 30s: Roll back to standing C. 6-10 minutes of work on specific and individualized pull progressions. C. Metcon (Time) For Time: RX+ 20 Burpee Box Jump overs 20 Chest to bar Pullups 20 Toes to bar 20 Lunges with 55/35 overhead 20 Pushups 20 Hollow Rocks 20 GTO with 55/35 RX 20 Burpees To a plate 20 Pullups 20 Toes to bar 20 Lunges with 45/25 20 Pushups 20 Situps 20 GTO with 45/25 Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |