CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers

December 17, 2016

16/12/2016

0 Comments

 
A. Warm Up

​Spend 7-10 minutes playing warmup games or dynamic movements. 

B. Metcon (AMRAP - Reps)

“Polar Express” 
Teams of 3:
AMRAP 30
100 Calorie Row
50 Thrusters 
100 Calorie Row
50 Thrusters 
100 Calorie Row
50 Thrusters 
100 Calorie Row
Max Thrusters 

Rx+
M: 95/115/135/155
W: 65/75/95/105

Rx: 
M: 75/95/115/135
W: 55/65/75/95

Scale as needed 
RX+ will also use bike if the classes are big. 
​
0 Comments



Leave a Reply.

Picture
Picture
Picture
Workout Tracking Powered by WodUp

​Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers