Run 800m loop
with remaining time, work through:
10 leg extensions each side with lacrosse ball under leg
10m Walking toe touch
10m Toy Soldiers
10 roll back to toe touches
Lacrosse ball to pecs x 60s
Door jam stretch x 60s each side
10 Clean grip deads with 1s pause at knee
10 Pushups (Knees if needed)
-ADD LIGHT WEIGHT-
6 Clean deadlift with 2s pause at knee
Set up dip or pushup station
Add starting weight for deadlifts
B1: Clean Grip Deadlift (3x6-8)
Set up like a clean and pull from floor, follow typical bar path that you would for the clean.
Rest 20s Before B2
B2: Superman Hold
Hold 30-45 sec
Rest the remaining of the min before restarting new round
Hold superman (arch) for 30s
Rest 20s before B3
B3: Weighted Dip (3x3-5)
Add weight to a dip
Start a new round every 4 minutes for 12.
C: Metcon (6 Rounds for time)
Every 3 Minutes for 18: (6 rounds)
5 Deadlifts @ 65% of max
10 Lateral burpees over the bar
Scale as needed to finish the work with enough time to rest.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)