A. Warm Up
Overhead opener with Foam Roller and KB x 2-3 minutes
Run 3 Laps
10 Good Mornings
5 Strict Pullups or 8 Ring rows
10 Banded passes
10 Reverse lunge with a reach
10 Overhead squats with PVC
B. Overhead Squat (3 x 5)
Pause 2 seconds in the bottom of each rep. Go every 3 minutes for 9.
C1. Bulgarian Split Squat (3 x 4-6)
Rest 30s before C2. Use tempo of 3 seconds down.
C2. Weighted Pull Ups (3 x 3-4)
Add weight if able. If you havent obtained strict pullups yet, perform weighted negatives. Rest 30-45s before C3.
C3. Rope Climb (3 x 3)
Perform no more than 3 reps each round. Rest until clock hits 5 minutes and start again, repeat 3 times total.
D. Metcon (AMRAP - Reps)
6 Minute AMRAP:
2 DB Snatches
4 DB Snatches
6 DB Snatches
Scale as needed
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