A. Warm Up
2 min double under practice PVC passes15 reps Banded pull aparts 15 reps Scap Push-up 15 reps Plank shoulder taps 15 reps Lunges 16 steps wall facing squats x 10 Begin warming up snatch B. Metcon (Weight) Every minute on the minute for 10: Hang Snatch Snatch Balance Overhead Squat Start light and build C1. Muscle Ups (3 x 3-5) rest 60s before rope climbs. Scale as needed (Can be 3 ring pull ups/3 ring dips per muscle up as an example) C2. Rope Climbs (3 x 3) Start a new set every 4 minutes for 12 D. Metcon (AMRAP - Reps) 9 minute AMRAP: 30/20 Cal Assault bike buy in, then: RX+ 3,6,9,12.... Overhead Squat @ 95/65 Chest to bar Pullups RX 3,6,9,12... Overhead Squat @ 75/55 Pullups Scaled 3,6,9,12... Goblet Squats Ring Rows
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |