A. Warm Up
250 Meter Row/ Run, into… 3 Rounds: 10 Chest Level Kettlebell Swings (light, but explosive… focus on hip extension) 10 Slow Air Squats 10 Scap pullups 5 Inchworms Finish with 250 Meter Row/ Run Scoring: Not Scored B. Pull Up Builder Strict Pull Up EMOM (11 minutes) Minute 1- 1 Pull up Minute 2- 2 Pull ups Minute 3- 3 Pull ups Minute 4- 4 Pull ups Minute 5- 5 Pull ups Minute 6- 6 Pull ups Minute 7- 7 Pull ups Minute 8- 8 Pull ups Minute 9- 9 Pull ups Minute 10- 10 Pull ups Scoring: Rounds and Reps (higher is better) Coach Says: If you have no push ups, you will do one eccentric pull up EMOM with a 5-10 second drop D. 4 Rounds For Time of Goblet Squats, Kettlebell Swings, Handstand Push Ups, Rope Climbs, and Suitcase Carries 4 Rounds for Time: 15 Kettlebell Swings @ 24/16 lbs 12 Goblet Squats @ 24/16 lbs 9 Handstand Push-Ups 6 Rope Climbs 15 feet Suitcase Carry 120 meters @ 24/16 lbs Coach Says: Suitcase Carry is a one arm carry all the way around in one hand. Alternate hands each round Time Cap: 16 minutes
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |