A:Warm Up
00:00-02:00 Lie face up at a 90 degree angle with your legs straight and but against the wall. Place hands on belly, breath deep into your hands for a count of 5, hold for 5 out for 5 and hold for 5. Take this time to become aware of the breath and look back on your successes in the Open so far. Or just use it to chillllll. 02:00-10:00 Row 300-500m Bike 20-30 Cals Easy Run 3 Laps 10:00-15:00 30 squats, change foot position each rep 30 Kettlebell swings, change foot position each rep 30 toe touches, change each rep 15:00-20:00 Warm up to 60% of deadlift B: Deadlift (1x1) 10 Minute EMOM Min 1: 3 reps Min 2: 3 reps Min 3: 3 reps Min 4: 3 reps Min 5: 2 reps Min 6: 2 reps Min 7: 2 reps Min 8: 2 reps Min 9: 1 rep Min 10: 1 rep Start at 60% and build. This more than likely wont be a PR day unless youre new or havent maxed out in a while. C: Metcon (AMRAP - Rounds and Reps) 15 Minute AMRAP: 5 Deadlifts @ 1.25x BW 10 Handstand pushups 30 Double Unders Above is RX+ RX is BW Deadlift and 20 pushups
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |