A:Warm Up
00:00-03:00 Cardio at easy pace. Can be run, row, bike or jump rope. 03:00-07:00 Squat hold x 2 minutes Couch Stretch x 1 minute each 07:00-15:00 3 Rounds: 10 Goblet Squats (add weight) 10 Kettlbell Swings 10 Ring Rows (Advanced and Move to strict pull-ups if needed) 15:00-20:00 Begin warming up and setting up front squats. B: Front Squat (5x4) Every 3 minutes for 15, perform 4 heavy front squats. (20:00-40:00) C: Metcon (6 Rounds for reps) Each round for time: 00:00-03:00 15 Front Squats 2 Lap Run Rest remaining 03:00-06:00 Row 500m 6 Burpees over rower 06:00-09:00 15 Front Squats 2 lap run 09:00-12:00 Row 500m 6 Burpees over rower 12:00-15:00 15 Front Squats 2 Lap run 15:00-18:00 Row 500m 6 Burpees over rower RX+ is 135/95 and 8 burpees over erg RX is 115/75 scale distance and weight as needed to accomplish all work within the 3 minute window
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |