• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

February 8, 2017

7/2/2017

0 Comments

 
A:Warm Up
00:00-5:00
Foam roll upper back, glutes and quads.

05:00-20:00:
Row 500 Meters
9 Spiderman and Reach
9 Walkouts
Row 350 Meters
7 Spiderman and Reach
7 Walkouts
Row 200 Meters
5 Spiderman and Reach
5 Walkouts
Followed by…

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
With remaining time, begin warming up presses.

B: Shoulder Press 
Every 2 minutes for 6, perform 6 strict presses. Building each set. Small jumps.

C: Push Press 
Every 2 mintues for 6, perform 4 push presses

D: Split Jerk 
Every 2 minutes for 6, perform 2 reps

E: Metcon (Time)
4 Rounds for time:
12 Toes to Bar
12 Kettlebell Swings @ 24/16kg
12 Box Jumps @24/20
Scale as needed.
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers