CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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August 22, 2016

21/8/2016

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A. Warm Up

Assault Bike 12/8 Cals 
Run 3 Laps 
Row 300m 
Then hip mobility sequence for about 3-5 minutes. Then: 

2-3 Rounds:
8 empty Bar thrusters
6 Tuck Jumps
8 Jumping Lunges (Each Leg) 

B. Back Squat (Find your 1 RM)

20 minutes to find 1 RM


C. Mini 15.5

15/12/9
Thrusters
Row Calories

RX 95/65
Scaled 75/55
 
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