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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

May 17, 2017

16/5/2017

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​A. Warmup
Spend 5 minutes going through basic Dynamic Warm up drills
then: x2
10 Plate Halos (5 each way)
15 Band Pull aparts
10 Wall Balls
20m Squat walk

Scoring: Not Scored

B. Front-Racked Barbell Lunge 8 x 8
Every 90 seconds, for 12 minutes (8 sets):
8 Front-Racked Barbell Lunges

Coach's Notes:

RX start at 135/95 and build. Scaled start at an achievable weight. Add each set. This is from the floor! :-)

C. 14 minute AMRAP of Double-Unders, Push-Ups, Farmers Walks, and Chest-to-Bar Pull-Ups
​As Many Rounds and Reps as possible in 14 minutes:
  1. 50 Double-Unders
  2. 10 Push-Ups
  3. Farmers Walk 100 meters @ 24/16 kg
  4. 10 Chest-to-Bar Pull-Ups

Coach's Notes:
Scale as needed.
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