2 Lap Jog
20m high knees
20m butt kicks
20m walking lunges
20m broad jumps
10 Air Squats
Shoulder mobility with partner
Foam Roll Lats and upper back
Review ring dips or scaled variation. Every try and get 10-20s of a stationary hold on the rings to get the sensation.
B: Ring Dips (6x5 )
Every 2 minutes for 12 reps, perform 5 strict ring dips, superset with 10 hollow rocks.
Kneeling Pushups -> Pushup->Deficit Pushups ->Banded Stationary Dips->Stationary dips -> Ring Dips
C: Metcon (Time)
80 Squats @ 135/95
Every time you break, perform 1 round of Cindy:
15 Air Squats
RX+ is 135/95
RX is 95/65
Scale as needed. Bar must be pulled from the floor
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)