A: Warm Up
00:00-5:00 Run 400m With remaining time: KB and foam roller thoracic opener 5:00-10:00 Banded Ext Rotation x 2:00 each side 30-45s ankle stretch each side 10:00-16:00 20 PVC Passes 20 Double Unders 20 PVC OH Squats 20 Double Unders 20 Lunges 20 Double Unders (40 singles if no DU's) 16:00-20:00 Begin warming up OHS B: Overhead Squat (6x5) Every 2:00 for 12 C: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Before this workout, spend 7-10 minutes reviewing barbell cycling (for advanced) and double unders. Talk about pacing and strategy going into this very grip intensive workout.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |