A. Warm-up
Warm-up 3 Rounds: Tabata Bike, row or jumping jacks Then 3 rounds: 10 Bent Over rows 10 Behind the neck presses 20s Scap Pullups 20s Side Plank (Each side) Mobility: 45s each side, banded pec opener. 60s each side foam roll calf 45s each side, lat stretch Scoring: Not Scored Time Cap: 20 minutes B. Muscle up/Pullup skill Muscle up/Pullup skill Muscle up? 3-5 Rounds of: Ring Swings x 6 False grip Pullups x 3 Ring Dips x 3 muscle up (or attempts) x 1-2 No muscle up but you've got pull-ups? 3-5 Rounds of: Kip Swings x 6 Negative Pull-ups x 10s Pushups x 6-8 Strict pull-ups (Spotter if needed) x 1-3 No Pullups? 3-5 rounds of: 10 Scap Pullups 1 0 Ring Rows 10 Scap Pushups 10s Negative pushups 10 Band Pull Aparts (Tough) Scoring: Not Scored Time Cap: 20 minutes C. Run 800 metersFor Time:
Coach's Notes: No rest after run! Go right into Part D D. 5 Rounds For Time of Box Jumps and Push Presses5 Rounds for Time:
Time Cap: 20 minutes Coach's Notes: Scale as needed.
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |