A. Warm Up
With a 20 minute running clock: Complete: 3x shuttle run 2x lateral shuffle 1x bear crawl 1x Crab walk 2x High Knees 3x shuttle Run 2x butt kicks 1x alligator walk Then work on skills for the remaining time. B. Metcon (Time) With a partner, complete for time: 10 x 250m row. Alternate every 250m 20 Minute Cap C. Metcon (Weight) 16 Minute Alt EMOM: M1: 10 DB Box Step Ups @ 20" M2. 5 Burpees + 25 Double Unders M3. 10-15 Goblet Squats M4. 40s Hollow Rock or Hold
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |