A. Warm Up
25 Jumping Jacks 20 Air Squats 25 High Knees 20 Situps 25 Double Unders/50 singles 20 Spidermans 25 Butt Kicks 2 Lap Run Foam roll lats for 2 minutes Shoulder mobility for 2 minutes B. Weighted Pull - ups (8,7,6,5,4,3) Every 2 minutes for 12, add weight if able. If no Pull-up: A) Perform 1x20-30s negative or B) Perform 10 Ring Rows C. Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |