CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)
A. Warm Up
For 12-15 minutes
With a partner
1 person rows as close to 100m as possible, for every meter over or under 100m they are, 2nd person does BURPEE BOX JUMPS
Race is to 1500m
B. Metcon (AMRAP - Reps)
12 Minute AMRAP with a partner:
40 Dumbbell Squat Cleans
40 DB Push Press
50 Goblet Squat
40 DB Burpees
No requirement for weight, choose a weight that you and your partner agree on and have some fun!
C. Metcon (Time)
@ 15:00 mark
6 Lap Partner Weighted Relay
Partner A Performs:
10/7 HSPU then a 1 lap weighted run
Upon return, Partner A tags partner B and continue that pattern until 6 laps have been completed.
RX+ 10/7 HSPU and 30/25 wall balls
RX 15/10 Pushups and 20/16 wall balls
Scale 15/10 Modified Pushups with lighter wall balls
D. Metcon (Time)
6 lap run relay
Each partner must perform a buy in of 20 jumping lunges before every run. Alternate until 6 total laps have been completed.
E. Metcon (Time)
1,000m row relay (switch every 250)
a buy in of 10 TTB must be completed before rowing.
RX+ 10 TTB
Rx 10 HLR
Scale is 15 situps