• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

March 30, 2017

29/3/2017

0 Comments

 
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
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers