A: Warm Up
00:00-10:00 3 Negative Pullups with scap pull x 5 10 Banded Good Mornings 10 Wall Slides 10 Banded passes 10 Roll Backs 10 Clams on each side 2 x 10sec L-Sit/Tuck Hold on Parallettes 10 Ring Rows 10 Single Leg Lowers to target 10:00-18:00 Practice Handstands for 8 minutes B: Metcon (Time) 18:00-38:00 3 RFT Row 250m 1 Lap Farmer Carry A/B 20/15 Cals 1 Lap Front Rack Carry 60 Double Unders 30 Hollow Rocks 20 Minute Cap C: Metcon (3 Rounds for reps) 40:00-50:00 Every 3 Minutes For 9: Run 400m AMRAP Pushups with Remaining
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |