A. Warm Up
Spend 2-3 minutes foam rolling and opening your overhead position, then: 12 Minute EMOM: Minute 1: 8 Burpees Minute 2: 10 Overhead squats Minute 3: 20 Single Unders + 20 Double Unders Minute 4: Assault Bike x 15-20s Hard B. Overhead Squat (4 x 2) lower for 4 seconds and pause in the bottom for 4 seconds on each rep. Start a new set every 3 minutes C. Metcon (Time) 3 Rounds For Time: 100 Double Unders 10 Overhead Squats RX+ Dubs and 135/95 RX 75 Dubs per round and 115/75 Scaled 100 Singles and 15s Double Under Practice. Weights are case by case and some will use goblet squats as alternative.
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |