A. Warm Up
Row, ride, run or jump rope for 3 minutes, then: 10 Goblet Squats 10 Single Arm Bent over rows (Each) 10 Kettlebell Swings 10 Single Arm Thrusters (Each) 10 Burpees B1. Front Squat (4 X 2) Rest 45s before B2 B2. Back Squat (4 X 4-6) Rest 45s Before B3 B3. Pull ups (4 x AMRAP 40 seconds) Repeat B1-B3 x 4. Start a new round every 5 minutes for 20 total minutes. C. Metcon (Time) 3 Rounds For Time: 15 Thrusters @ 95/65 15 Burpees Over Bar Scale to lighter weight or Dumbbell thrusters if needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |