A: Warm Up
Light DB thrusters (Add a little each round)
No Push up Burpee
Banded shoulder warmup
Calf warmup Stretch and perform plate hops x 20-30 reps
Begin setting up for first workout.
B: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
2 Lap Run
10 Ring Dips/Pushups
10 Hollow Rocks
20 Push Press @ 75/55
C: Metcon (3 Rounds for time)
Rest 5 minutes after B before starting:
15 Box Jumps
15 Goblet Squats @ 24/16
Rest 2 minutes after each round.
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)