20 sec Hollow hold/ hollow rock
10 Speed Skaters
6 Single Leg hip bridges L/R
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)
E: Metcon (No Measure)
3-5 minute bike or row
Down dog to cobra x 10
Pigeon Stretch x 60s each side
Pec stretch x 60s each side
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)