CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)
A. Warm Up
6 Russian Kettlebell Swings
9 Air Squats
12 Mt. Climbers
B. Snatch Grip Deadlift (3 x 3-4)
3 seconds up, 3 seconds down, rest 2-3 minutes between sets.
C1. DB Bench Press (3 x 10)
Heavy! Rest 30s Before C2.
C2. Deficit Handstand Push Ups (3 x 3-5)
RX+ is with deficit
RX is deficit negatives (Only if you have HSPU)
Scaled is Piked pushups
rest 30s before C3
C3. Metcon (weight)
Double KB Overhead carry x 50m
Start a new round every 5-6 minutes for 15-18 minutes total.
D. Metcon (AMRAP - Reps)
Every 2 minutes for as long as possible:
10 Cals on Rower or Bike
10 Wall Balls
+2 Cals and wall balls every round until unable to finish the work within 2 minutes.
Scale as needed.