A. Warm Up
Run 800m Loop Pigeon stretch 90s each side 20 PVC Passes Then 3 rounds of: 10 Reverse Lunge with a reach 15 situps 5 Pull-ups B. Metcon (No Measure) RX+ Every 20s for 3 minutes (9 sets) 2 Strict Chest to bar RX Every 20s for 3 minutes 3 Strict pullups Scaled Every 30s for 3 Minutes 5s chin over bar hold + 5-10s negative pull-up C. Metcon (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl *Courtesy of CrossFit Mainsite D. Metcon (No Measure) Cool down for 5-10 minutes shoulder stretch and 2-3 minute forward fold hold
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |