A. Warm Up
3 Rounds: 15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders 250 Meter Moderate Row 5 Spiderman and Reach, each leg 20 Shoulder Taps (Try box shoulder taps if you can) 60 seconds each side: Couch Stretch Pigeon Pose Green Band Lat and Shoulder Stretch Scoring: Not Scored B. Shoulder Press 4 x 3 Every 90 seconds, for 6 minutes (4 sets): 3 Shoulder Presses Coach's Notes: Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next. C. Push Press 4 x 3 Every 90 seconds, for 6 minutes (4 sets): 3 Push Presses D. Push Jerk 4 x 3 Every 90 seconds, for 6 minutes (4 sets): 3 Push Jerks E. Rounds for time 3 Rounds of 50 Double-Unders, 10 Burpees then: 40/35 Calorie Row, 2 Rounds of 50 Double-Unders, 10 Burpees then: 30/25 Calorie Row 1 Round of 50 Double-Unders, 10 Burpees 20/15 Calorie Row Scoring: Time (lower is better)
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |