A:Warm Up
2 Minutes of Jump Rope Then… 3 Rounds: 6 hollow to supermans 8 Speed Skaters 10m alligator walk 12 Squats Then… Dowel Overhead Squat Prep: 10 Passthroughs 5 Windmills L/R 10 Overhead Squats 10 Passthroughs at the Bottom of squat 10 Shoulder Press from Behind the Neck at the Bottom 10 Overhead Squats with palms up if possible B: Metcon (No Measure) 10-12 minutes of skill work. Athletes choice C: Metcon (Time) 1000 / 750m Row Then... 8 rounds 4 Squat Cleans @ 115/75 6 lateral burpees over bar Finish with... 800m run RX+ 135/95
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |