Min 1: 10-15 Cal Row
Min 2: Run 1 lap
Min 3: 5 Pushups + 10 Air Squats
Min 4: 10 Kettlebell swings + 3 burpees
Repeat 2-4 times
Hip Mobility flow for 5-7 minutes
Thoracic flow for 5-7 minutes
Then begin warming up front squats
B: Front Squat (5x3)
Heavier than last weeks 5x4, but form should be number one thought on your mind.
C: The Admiral (Time)
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats @ 135/95
20 Box Jumps
*20 Minute time cap
Scale as needed to finish within the time cap.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)