Bike at an easy pace, throw in 3-5 short bursts at a hard effort.
Movement flow for lower body, hips and ankles.
Partner Shoulder stretch
set up and begin warming up for bench/pushups/hollow tri-set
B1: Bench Press (3x7-9)
Rest 20s Before pushups
B2: Plyo Pushups (3x6-8)
-Up to a mat
-or even just aggressively pressing hard enough so that you palms raise slightly off the floor.
Rest 40s before B3
B3: Weighted Sit-ups (3x12-15)
Every 4 Minutes for 16, start a new round for 4 total rounds
C: Metcon (AMRAP - Rounds and Reps)
Teams Of 2:
8 Minute AMRAP:
10 Heavy DB or KB Push Press
40m Bear Crawl
*Alternate Every round
Rest 2 minutes before D
D: Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP:
10/8 Cal Sprint on Bike
20m HEAVY front rack carry
Rest 2 minutes before E
E: Metcon (AMRAP - Rounds and Reps)
4 Minute AMRAP:
5 Power cleans @ 95/65
3 Burpee Broad Jumps
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