A. Warm Up
2 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) Scoring: Not Scored B. Shoulder Press 6 x 3 Every 90 seconds, for 9 minutes (6 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 6 x 2 Every 90 seconds, for 9 minutes (6 sets): 2 Push Presses D. Push Jerk 6 x 1 Every 90 seconds, for 9 minutes (6 sets): 1 Push Jerk E. For Time: Rowing and Man Makers For Time: In teams of 2
Time Cap: 12 minutes Coach's Notes: Partner A rows as many calories it takes Partner B to complete 5 ManMakers then switch 2 scores here... how fast you finish as a team and how many man makers you do as a team.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |