A. Warm Up
90s each side banded front rack stretch 3 slow rounds Run 2 laps 20 Jumping Lunges or walking 10 Russian Kettlebell swings *15 minutes to accomplish the above. With remaining time, beginning warming up complex of the day. B. Metcon (Weight) 10 Minutes to build to a tough complex of: Clean Pull Hang Clean Squat Clean C. Metcon (Weight) With 80% of part B: Perform 1 complex every 45s for 6 sets. D. Back Squat (3 x 4 @ 80%) Stick to percentages and hit FULL DEPTH E. Metcon (Weight) 12 Minute EMOM: RX+ Minute 1: 2-3 Muscle Ups Minute 2: 6-8 Unbroken thrusters@115/75 Minute 3: 12 burpees RX Minute 1: 6-8 Pullups + 6-8 Pushups Minute 2: 6-8 Unbroken Thrusters @ 95/65 Minute 3: 10 Burpees Scaled: Minute 1: 8 Ring Rows + 5 Pushups Minute 2: 6-8 Empty Bar thrusters or 75/55 Minute 3: 8 Burpees (Take out pushup if needed.)
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |