A:Warm Up
00:00-10:00 Bike .8 or Run 400m or Row 500m Then: 3 Rounds: 8 Empty Bar Back Squats 8 Push Press/Push Jerk /Split jerk (Change each round) 6 storks (3/3 go slow) Then: Tactical frog x 2 minutes 10:00-18:00 Warm up back squat, set up movements and stations. B1: Back Squat (3x10@60-65%) Rest 20s before B2 B2: Single Arm DB Row (3x8 each side @ 4020) Rest 20-30s before B3 B3: Metcon (Weight) Single Arm Overhead Carry x 20m each side Start a new round every 3-4 minutes for 9-12 C: Metcon (5 Rounds for time) 5 Rounds at tough effort: 12/8 Cal Row 12/8 Cal Bike 12/8 Pullups Rest 60s Between each round. Above is RX+ Rx is 4 rounds Scale as needed. Time cap is 20 minutes.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |