A. Warm Up
Deadlift Prep: 3 lap jog 10 Scap Pullups 5 Inchworms 10 Grass Pickers 5 Roll Back to pigeon Stretch (each) 10 stiff legged Deadlifts B. Metcon (Weight) EMOM x 8: RX+ 8 Burpees over bar 5 Deadlifts @ 225/155 RX 6 Burpees over bar 5 Deadlifts @ 185/125 Scale 6 Burpees 5 Deadlifts @ moderate weight C. Metcon (AMRAP - Rounds and Reps) 5 Minute AMRAP: RX+ 15 S2O @ 155/105 20 Chest to Bar 25/20 Cals A/B RX 15 S20 @ 115 20 Pullups 25/20 Cals on A/B Scale 15 Dumbbell S20 20 Ring Rows 15/10 Cals AB D. Metcon (AMRAP - Rounds and Reps) 5 Minute AMRAP: RX+ 21-15-9 Row For Cals Wall Balls @ 30/20 RX 21-15-9 Row for Cals Wall Balls @ 20/14 Scaled 15-12-9 Row for Cals Wall Balls Yes. If you finish you have to start over. ;-)
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |