A:Warm Up
3 rounds: 10 Med Ball Cleans 30 Jumping Jacks 10 Scap pullups Then... 10 Fire hydrants each 8 BB Good Mornings into Squat 10 Samson Stretch 20 banded pass throughs (keep tension on band for entire movement) B1: Turkish Get Up (3x3 each side ) B2: Metcon (Distance) Seated box jump 3x5 Unloaded before jump Start a new round every 3 minutes for 9 C: Metcon (AMRAP - Rounds and Reps) 4 minute AMRAP 12 KBS (russian) 1 rope climb RX+ 32/24 RX 24/16 Rest 2 minutes before D D: Metcon (AMRAP - Rounds and Reps) 4 minute AMRAP: 8 hang power cleans @ 95/65 8 pushups Rest 2 minutes before E E: Metcon (AMRAP - Rounds and Reps) 4 minute AMRAP: 10 DB snatches 10 burpees RX+ 60/40 RX 50/35 F: Metcon (AMRAP - Rounds and Reps) 4 minute AMRAP: 12 cal row 6 pullups
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |