Every minute on the minute, 5 no push up burpees
Athlete specific mobility. Address any trouble areas on a case by case basis and spend 5 minutes working on it.
Grab an empty barbell and complete the following:
6 Stiff legged deadlifts
6 clean high pulls
6 muscle cleans
6 over and back presses (from front to back rack)
6 front squats
6 good mornings
6 back squats
with remaining time, warmup for the squat clean,
B: Squat Clean (2,2,2,2,2,2,2)
Every 2 minutes for 14, 2 touch and go squat cleans. Build to a heavy double by the end. If it feels good, go for a PR attempt.
C: Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP
50 single arm DB overhead walking lunged (25 steps per side)
50 Double Unders
30 Hollow Rocks
50 Air Squats
30 Cal Row
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)