As soon as you return, hold the forward fold position until 4 minutes is up.
Row 500m or Bike 2 minutes
Unweighted good mornings
Row 250m or bike 1 minute
PVC Overhead squat
Row 150m Sprint or 30s sprint on bike
With remaining time, foam roll or mobilize any trouble areas.
Beginners: accumulate 20 PERFECT negative pushups. Every 5 reps, stop and practice double under for 30s
Intermediate: accumulate 30 piked tri-pod pushups
Every 6 Reps, stop and perform 25 double unders
Advanced: Accumulate 25 Handstand pushups, every 5 reps, stop and perform 35 double unders.
**The focus of this training is QUALITY. Concentrate on the movements, chase great position and, if it gets too hard, swallow your pride and rest until recovery.***
B: Metcon (Time)
Assault Bike Cals
Strict Press @ 75/55
RX+ is AB and 75/55
Scale weight if needed. Rowers are also an alternative for those doing RX and scaled.
C: Metcon (Time)
After every set, perform 5 supermans.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)