A. Warmup
30s on/15s off of Traveling Jumping Jacks Box Jumps Walking Lunges Situps or hollow rocks Squats Squat walks Bear Crawl Pullups bar hang (Try and hold chin over bar or halfway position. If you can't, a dead-hang will suffice Scoring: Not Scored B. Muscle Up/Pull up skill Muscle Up/Pull up skill Muscle Up? 3-5 Rounds hips to rings x 4-6 False Grip Ring pull-ups x 4 Ring Dips x 4-6 Muscle up attempts x 1-2 No Muscle up but you've got pull-ups? 3-5 Rounds Kip Swings x 8 Negative Pull-ups x 15-20s Pushups x 8-10 Strict pull-ups x 2-4 No Pull-ups? 3-5 Rounds 12 Scap Pullups 12 Ring Rows (L-sit if possible) 6 Pushups + 6 Scap Pushups 12 Band Pull Aparts 6 Banded Pullups Scoring: Not Scored C. 5 Rounds For Time of Running and Overhead Squats Nancy 5 Rounds for Time:
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |