A. Warm Up
Forward fold hold 2 minutes Split hold 1 minute 5 unweighted jefferson curls then: 10 minute Flow 5 Inchworms 10 Steps toy soldiers 5 Deadlifts 10 Russian Swings 5 Down Dog to Pushup B. Banded Deadlift EMOM x 8: 3 reps Work on pull speed. Scaled or beginners go without bands at lighter loads. C. Metcon (5 Rounds for Weight) 10 Minute Alt EMOM: Minute 1: 5 power snatches @55-60% of 1 rep max Minute 2: 5 Dips (weighted if able) Scale to lighter load or KB swings for snatches. If unable to do dips, perform pushups D. Metcon (AMRAP - Rounds and Reps) 6 Minute AMRAP: Row 30/25 Cals 30 KBS @ 32/24 AMRAP Rope Climbs with remaining time Scale as needed. E. Metcon (Time) For Time: A/B 15/10 Cals 10/8 Wall Walks Scale as needed.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |