A. Warm Up
7-10 minutes of movement prep. (Coaches choice) B1. Metcon (Weight) Single Arm Russian Kettlebell swing x 10 each arm. Rest 30s before B2. Repeat entire circuit 4 times B2. Ring Dips (4 X 6-8) Rest 30s before B3. Use pushups or stationary dips if needed. B3. Broad Jump (4 X 15m) B4. Renegade Row (4 X 6-8) One rep is: pushup, row left, row right. Rest 30s before starting at the top. C. Metcon (10 Rounds for Time) Every 2 minutes for 20: 10 Heavy Wallballs 10/8 Cal Assault Bike RX+ 30/20 RX 20/14 Scaled is a lighter load
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |