A. Warm Up
90s each side: Banded front rack stretch 2 Rounds: 15 Med Ball Squat cleans (Focus on extension) 10 Jumping Squats 5 Pushups Crab walk 20m Then begin warming up complex. (15 minutes) B. Metcon (Weight) Build to a tough complex in 10-12 minutes: Hang Clean Front Squat Squat Clean C. Back Squat (3 x 3 @ 85%) Stay at percentages. D. Metcon (AMRAP - Reps) EMOM x 12 RX+ M1: 2-3 Muscle ups M2: 12 Wall Balls @ 30/20 M3: 7 Burpee Box Jump Overs @ 24/20 RX M1: 6-8 chest to bar pullups M2: 12 Wall Balls @ 20/14 M3: 7 Burpee Box Jump Overs Scale: M1: 6 Ring rows + 6 Pushups M2: 10-12 Wall Balls M3: 7 Burpee Box Step Ups Post total muscle ups or pullups
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |