A:Warm Up
00:00-20:00 Run 1 Lap 15 Air Squats 15 Lunge Steps Run 1 Lap 12 Scorpions 12 Iron Crosses 12 Glute Bridges Run 1 Lap 10 Down Dog to cobra 10 Snap Ups 10 Broad Jumps Run 1 Lap 8 Push-ups 8 Heavy Wall Balls 8 Kettlebell Swings Run 1 Lap 6 Burpees 60 Double Unders With remaining time, mobilize and trouble areas B: Metcon (No Measure) Skill work for 10-15 minutes. PM classes can implement movements exposed in the Open announcement. Handstand track: M1: 1-3 Wall Walks M2: 20-30s Hollow rock M3: 3-5 kick up to handstands M4: 8-10 DB l-sit presses Muscle Up Track: M1: 1-3 Ring Pullups M2: 20-30s Hollow Rocks M3: 3-5 Ring Dips M4: 5 Roll Back to stand or transition drills TTB Track: M1: 3-5 Strict Hanging Leg Raises M2: 20-30s hollow rock M3: Straight arm lat pulldown M4: 8-10 Pain Free toes to PVC pipe, on floor See coaches for assistance with setting up any other progressions. C: Metcon (AMRAP - Reps) 4 Rounds for reps: 1 Minute Row for Cals 1 Minute Bike for cals 1 Minute Bear Crawls: 10m =1 rep 1 Minute rest
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |