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

February 23, 2017

23/2/2017

0 Comments

 
A: Warm Up
00:00-18:00
Row 250m
10 wide stance squats
10 reverse lunge with reach (Each)
10 (each side) stork
Row 250m
10 scap push ups
10 cat cows
5 Pushups
Row 250
10 (each side) bird dogs
Mobility as needed until time is up.

18:00-24:00
Review movements for today and begin set up.

B: Dumbbell Split Squat (4x8 each leg)
Every 3 minutes for 12. After each set, perform 20 Hollow rocks.

C: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 DB Hang Squat Cleans @ 50/35
8 DB S20 @ 50/35
Scale as needed.
Rest 1 minute before D

D: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8/6  Cal Row
8 Burpees over rower
Rest 1 minute before E.

E: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 KBS @ 24/16
8 Goblet Squats
Rest 1 minute Before F

F: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8 Pushups
8 Situps
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