A. Warm Up
1:00 Lacrosse Ball to Pecs and shoulder each side 2:00 Squat Hold 7 Minute slow AMRAP: 10 Double KB Front Squats 1 Lap Run B. Metcon (AMRAP-Reps) With a Partner: 15 Minute AMRAP: 100 Burpees 100 DB Ground to overhead 100 Box Jump Overs RX+ 55/35 RX 45/30 Scaled is a lighter load suited to your ability. Rest 2 minutes before Part C C. Metcon (AMRAP-Reps) With a partner AMRAP 3 Minutes: Strict Pullups RX+ Strict C2B RX Chin over bar Scaled is with a band or ring rows Rest 2 minutes before part D D. Metcon (AMRAP-Reps) With a Partner AMRAP 3 minutes Push-ups Rest 2 minutes before part E E. Metcon (AMRAP-Reps) With a partner AMRAP 3 minutes Wall Balls RX+ 30/20 RX 20/14 Scaled lighter load
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |