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

May 11, 2017

10/5/2017

0 Comments

 
A. Warmup 
Warmup
4 Rounds:
30s on/15s rest Shuttle run (Side to side, forward and back, Half squat, bear crawl)
Then: 4 Rounds:
10 Lunges
10 Toy soldier steps
10s Chin Over bar hold (use rings if needed)

​Mobility 1 Minute each side couch stretch 1 Minute Tactical frog stretch
Scoring: Not Scored

B. Barbell Walking Lunge Step 6 x 10
Every 2 minutes, for 12 minutes (6 sets):
10 Barbell Walking Lunge Steps @ 95/65 lbs

Coach's Notes:
scale as needed

C. 14 minute AMRAP of Toes to Bars and Push-Ups
As Many Rounds and Reps as possible in 14 minutes:
  1. 10 Toes to Bars
  2. 10/8 Push-Ups

Coach's Notes:
EMOM starting at 00:00, perform 5 deadlifts @ 155/105
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