A. Warm Up
Run 2 laps
KB OH carry around the building
10 KB Goblet Squats
10 Push ups
10 Scap Pulls
Run 2 laps
play a quick game? and/or review movements for the day
Scoring: Not Scored
B. 4 Rounds For Time of Kettlebell Swings, Alternating One-Arm Kettlebell Snatches, Kettlebell Walking Lunge Steps, and more
4 Rounds for Time:
In teams of 2
Partner A completes all of movement 1, Partner B completes all of movement 2, Partner A does all of movement 3, Partner B does all of movement 4, Partner A does all of movement 5, then both A and B run 800 meters together. Partner B starts the next round. THE CATCH! Each partner needs to hold a KB each. While one partner is executing their movement, the other one is holding the KB in a front rack position. THE PENALTY! 10 burpees if the KB touches the ground before the run. 5 burpees if the KB drops from front rack position One arm work is 15 each arm. Can do all of the reps on side before switching to the other except when other wise specified as "alternating"
Write something about yourself. No need to be fancy, just an overview.
|CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)||