A:Warm Up
00:00-12:00 2 Rounds: 20 sec Hollow hold/ hollow rock 10 Speed Skaters 6 Single Leg hip bridges L/R Then… 3 Rounds: 10 Box Step Ups 8 KB Deadlifts 6 KB swings to eye level B1: Dumbbell Hip Thrusts (15) Place upper back on bench or foam block and a DB across your hips. Perform the prescribed repetitions. Rest 20s before B2 B2: Wall Balls (20 Unbroken Wall Balls ) Challenge yourself with the weight here. Rest 30s before B3 B3: Feet elevated Ring Row (10) Elevate feet onto bench or box and perform the desired reps. Start a new round (B1-B3) every 4 minutes for 12 C: Metcon (AMRAP - Rounds and Reps) 6 Minute AMRAP: 1 Rope Climb 3 Heavy DB push Press 5 Russian Kettlebell swings 32/24 is RX scale as needed, but should be heavier than a weight you usually use. Rest 3 minutes before D D: Burpee Repeatability Test (4 Rounds for reps) 4 Rounds: 40s Burpees 20s Rest E: Metcon (No Measure) Cool down: 3-5 minute bike or row Down dog to cobra x 10 Pigeon Stretch x 60s each side Pec stretch x 60s each side
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June 2020
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