A. Warm Up
Warm Up 1 Inchworm + 1 Pushup 15sec Side Plank — right 15sec Side Plank — left 1 Inchworm + 2 Pushups 1 Lunge +Spiderman with rotation and Hamstring extension (each side) 1 Inchworm + 3 Pushups 15sec Lateral Lunge hold — right 15sec Lateral Lunge hold — left 1 Inchworm + 4 Pushups 15sec Squat hold 1 Inchworm + 5 Pushups 10 Wall Slides 5 Slow and controlled single arm circles each 10 Kipping Swings on the bar 5 Jump to Chin Above Bar + 15sec hold + slow lower down (use supinated grip) 5-8 Kipping Pullups Scoring: Not Scored B. For Time: Front-Racked Barbell Lunges For Time: 60 Front-Racked Barbell Lunges @ 135/95 lbs Time Cap: 12 minutes Coach's Notes: Scale as needed C. 21-15-9 Power Cleans and Ring Dips Elizabeth 21-15-9 Reps for Time: Power Clean @ 135/95 lbs Ring Dip Coach's Notes: Scale as needed.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |