A. Warm Up
20 Band Pull Aparts 15 Wall Slides 10 PVC Passes 5 Pushups Then: 2 Rounds Run 2 Laps 5 Strict Press 5 Push Press 5 Push Jerks 5 Split Jerks B. Metcon (Weight) Every 2 minutes for 12: 1 Push Press 1 Push Jerk 1 Split Jerk Build across all sets C. Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: RX+ 5 Strict Pull-ups 10 Pushups with 2" Deficit 15 Alt DB Snatch @ 60/40 RX 3 Strict Pull-ups 6 Pushups with 2" deficit 12 Alt DB Snatches @ 50/35 Scaled option: 3 negative pullups 6 Band assisted pushups 12 Alt DB snatches @ lighter load D. Metcon (Weight) 3-5 sets NOT for time. 15 Glute Bridges (add weight if able) 8 Incline Bench Curls
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |