A. Warm Up
00:00-4:00 Row 500m easy pace 04:00-8:00 10 Banded face pulls 10 band Pull aparts 10 Banded Passes 10 PVC Overhead Squats 5/5 LIGHT kettle bell bottom up presses. 8:00-10:00 Foam Roll Lats 10:00-30:00 As a class, work through kipping progressions and muscle up progression on a needs specific basis. 30:00-35:00 10 EB Thrusters 10 Snap Ups 20 Mt. Climbers 10 Situps 5 Kip Swings + 2 Kipping Pullups 35:00-40:00 Set up for workout B: Metcon (AMRAP - Reps) 12 minute AMRAP: 3 Thrusters @ 95 3 Burpees Over Bar 3 Pullups 6 thrusters @ 95 6 Burpees over bar 6 Pullups ...continue moving up the ladder by threes until time expires
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |