CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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August 24, 2017

23/8/2017

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​A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. Alternating Sets: Double-Under, Bar Muscle-Up
5 sets, starting a set every 3 minutes, of:
  1. B1. Max Double-Unders

    Coach's Notes:find max double under in 90 seconds 
  2. B2. Max Bar Muscle-Ups in 30 seconds

    Coach's Notes:Chest to Bar is Scaled 

start  every 3 minutes

C. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings
​Nate
As Many Rounds and Reps as possible in 20 minutes:

In teams of 2
  1. 2 Muscle-Ups
  2. 4 Handstand Push-Ups
  3. 8 Kettlebell Swings @ 2/1.5 pood

Coach's Notes:
alternating rounds
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