A. Warm Up
Tabata Row or Bike @ 75% then: 3 Rounds not for time: 12 Kettlebell swings 12 Goblet Squats 12 Steps Spiderman lunges B. Metcon (Weight) 12 Minutes to Build to a heavy complex: Power Clean Push Jerk Split Jerk *No more than 6 solid attempts. C. Metcon (Time) For time: 20 Burpees 21 Handstand Push-ups 21 Toes to bar 50 Double Unders 15 Handstand pushups 15 toes to bar 50 Double Unders 9 Handstand Pushups 9 Toes to Bar 20 Burpees For RX, everything stays the same except for the HSPU and TTB. They change to 12-9-6. For scaled: use regular or scaled pushups and hanging leg raises or sit-ups. Do 100 single unders instead of double unders. D. Metcon (No Measure) 3 Rounds for quality 30s Down dog 15 Band Passes
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |