A: Warm Up
6 Minutes to flow through: 25 Jumping Jacks 20 Air Squats 15 Pushups 10 Supermans 5 Burpees @6:00-9:00 Pec Stretch (Doorjam stretch) @9:00-12:00 Thoracic Ext + rotation Prayer Stretch @12:00-16:00 Warm up to first set of 7 on the bench press. B: Bench Press (5x7) Every 3 Minutes for 15: 7 Bench Press *Follow each set of bench with 20-30 hollow rocks or situps C: Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 10 Deadlifts @ 1/.75x bodyweight 10 Burpee Box Jump Overs
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |