A. Warm Up
2:00 to roll lats 90s couch stretch per side then: 3 easy rounds 10 BTN press 5 Kip swings + 3 kipping pull-ups if able 10 Box Jumps 15 minutes to complete the above warmup. B. Overhead Squat (1 x1) 8-10 minutes to build to a heavy 10s pause squat (in bottom position) C. Metcon (AMRAP - Rounds and Reps) 8 minute AMRAP: 8 Alt DB Snatches 4 Box Jumps 8 Toes to bar RX+ 55/35 30/24 TTB RX 40/25 24/20 TTB Scale Lighter DB Jumps to a foam box Hanging leg raise or 10 situps Rest 2 minutes before part D D. Metcon (3 Rounds for time) Every 2 minutes for 6: 10 Kettlebell Swings 10/8 Cals on Bike RX+ 32/24 RX 24/16 Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |