A:Warm Up
00:00-4:00: Bike at an easy pace, throw in 3-5 short bursts at a hard effort. 04:00-8:00 Movement flow for lower body, hips and ankles. 8:00-12:00 Pec Stretch Lax Smash Partner Shoulder stretch 12:00-16:00 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) -Chest Slap -Clapping -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 *Alternate Rounds Rest 2 minutes before E E: Metcon (AMRAP - Rounds and Reps) 4 Minute AMRAP: 5 Power cleans @ 95/65 3 Burpee Broad Jumps Alternate Rounds*
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |