A. Warm Up
400 meter Run/ Row followed by: 3 Sets 6 Single-Leg Lateral Box Step Ups (each side) 50m Overhead Carry with DB’s or KB’s Followed by… Barbell Warmup (Empty BB) 8 Good Mornings 8 Back Squats 8 Elbow Rotations 8 Strict Presses + Stretch 8 Front Squats 8 Stiff-Legged Deadlifts Scoring: Not Scored B. Back Squat 6-4-2-6-4-2-6-4-2 Every 2 minutes, for 18 minutes (9 sets): Back Squats
On the next 2 minute mark start C. C. Front Squat 10 Reps 10 Front Squats Coach's Notes: Load is at 5-10 lbs more than last week D. Rounds Not For Time Accessory Work 3 Supersets 10 Single Leg BB Deadlifts (moderate) 12 Pistols 14 Plate Pushups 16 Banded Crossover Pull-Aparts 18 Single leg Hip Bridges (9 each side) 20 hollow rocks Scoring: Not Scored
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |