A. Warm Up
Overhead Opener x 15 reps on wall Side Lying Archer x 8 each side 30s Goblet Squat hold 30s lateral lunges 3 rounds: 10 Goblet Squats 5 Burpees 10s sprint on assault bike 5 Ring Rows or Pullups B. Metcon (Weight) Every 3 minutes for 12: (4 sets) 3 Thrusters @ 21x2 3 Front Squats @ 4111 Moderate Weight, focus on postions. DO NOT max out this complex, just build the strength base. C. Metcon (6 Rounds For Weight) Every 2 minutes for 12: Assault Bike 8/6 Cals 1 Power Clean 1 Front Squat 1 Front Rack Lunge Per leg RX+ start at 135/95, add each RX Start at 95/65, add each Scaled start with EB and stay there if needed or add conservatively throughout. D. Metcon (Weight) 3-5 sets as a cool down. 8 DB Curl and press 10 single squats to bench or pistols (5/5)
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |