A. Warm Up
60s lat stretch per side 20 PVC Passes Then, 3 slow rounds 20m single arm overhead carry (Both Sides) 12 Situps or hanging leg raises 3-5 pullups *15 minutes to accomplish the above. With remaining time, begin warming up complex B. Metcon (Weight) Push Press Push Jerk Split Jerk x2 This will be a 3.3 format. Perform complex once, then rest 15 seconds. Repeat again 4 total times. C. Metcon (Time) For Time: RX+ 30 Cal Assault Bike 8 L-Pullups 16 HSPU 20 Toes To Bar 6 L-Pullups 12 HSPU 15 Toes to bar 4 L-Pullups 8 HSPU 10 Toes To bar RX 20 Cal Assault Bike 6 Strict Pull-ups 10 HSPU 10 Toes To Bar 6 Strict Pullups 8 HSPU 10 Toes To Bar 6 Strict Pull-ups 6 HSPU 10 Toes to bar Scaled 15 Cal Assault Bike 10 Ring Rows 10 Push ups 20 Situps 10 Ring Rows 10 Pushups 20 Situps 10 Ring Rows 10 Pushups 20 Situps 16 minute cap Try and mix-n-match to make the best workout possible for yourself. Ask the coaches if you need any assistance with scaling. D. Metcon (Weight) Cool Down: 8 Barbell Curls with 4 second lowering 10 Barbell good mornings. Use curl bar if able. Repeat 5 rounds if able.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |