A. Warm Up
Row 20 Cals
10 No Push-up burpees
10 Spidermans each side
Hip Mobility flow to prep for todays hang squat cleans.
Front Rack Mobilisation.
10 Squat Jumps
8 High Hang Squat Cleans with empty bar
8 Plank on elbows to hands
8 Jumping Lunges each
6 Hang squat cleans with light weight
6 Down dog to cobras
6 Squat to stands
4 Hang squat cleans with weight
4 Kick up to handstands on wall or 2 wall walks
4 Shin Hops
Make any final additions to your bar and have it ready with a starting weight.
B: Hang Clean (6x3)
Every 2 minutes for 12, perform 3 squat cleans without setting the bar down.
C: Metcon (Time)
3 Rounds for time:
60 Double Unders
30 Wall Balls
10 Handstand Pushups
Scale x2 for single unders and to regualr pushups if needed.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)