A. Warm Up
1 Minute Jumping rope 2 Lap run 30 Jumping Jacks 20 PVC OHS 20 PVC OH lunges 20 PVC pass overs 20 Situps Then Handstand Skill work: Advanced: 3x30s Handstand Hold against wall or free standing 3x30 Hollow Rocks 5x5 HSPU (Strict or Kipping) Intermediate: 3x20s Handstand Hold 3x20 Hollow rocks 5x5 Negative HSPU Scaled 3x20s Handstand hold against wall as high as able 3x20 situps or scaled hollow rocks 5x5 Piked pushups B1. Front rack Lunge (4 x 8 each side) With kettle bell Rest 45s before part B2 B2. Single Arm DB Row (4 x 8 each side) Start a new set every 3-4 minutes for 4 sets total. C. Metcon (5 Rounds For Time) 5 Sets each for time: Run 400m loop 15 DB thrusters No weight requirement here. Go as heavy as able but no more than 3 breaks. DO NOT DROP DUMBBELLS! Automatic 20 burpee penalty. Rest about 90s-120s between rounds.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |