A:Warm Up
00:00-03:00 Ride, row, run or skip 03:00-10:00 15 EB Thrusters 15 EB Push Presses 10 EB Overhead Squat 10 PVC Passes 10 Hand Release Push-ups 5 Perfect Burpees (Push up and a big jump as high as possible.) 10:00-16:00 Mobility for lats and triceps 16:00-30:00 Handstand skill work: 4 Rounds: 20s Hollow 20s Superman 10 Tuck Crunches 10 V-ups 1 Wall Walk 1 Tick tock With remaining time, play with handstands B: Open Test (AMRAP - Rounds and Reps) AMRAP 20 minutes: 50 Wall Balls @ 20/14 50 Double Unders 40 Box Jumps (24/20) 40 T2B 30 C2B Pull Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatch (145/100) 10 Muscle ups Courtesy of CompTrain Scale as needed. If you plan to do the open as RX, then try this out and get as far as you can
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |