A. Warm Up
60s pigeon stretch each side 90s sit on heels then 3 rounds 10 Goblet Squats 10 Snatch Balances at light weight 8 burpees 15 minutes to accomplish the above, with remaining time warmups complex B. Metcon (Weight) Every 2 minutes for 12: 1 snatch balance 1 Overhead squat C. Metcon (AMRAP - Rounds and Reps) 10 minute AMRAP RX+ 1 Squat Snatch @ 115/75 1 legless rope climb 8 Box Jump Step Downs @ 24/20 RX 1 Squat Snatch @ 95/65 1 rope climb 8 box jump step downs @ 24/20 Scaled 8 DB Snatches (alternating) 3 Rope Up Downs 8 Box Jumps or step ups D. Metcon (3 Rounds for Time) Every 3 minutes for 9: 6 Deadlifts @ 70-75% 15 Cals on Assault Bike or Rower
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |