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

November 14, 2017

13/11/2017

0 Comments

 
​A. Push Press 5-4-3-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Push Presses
  1. Set 1 – 5 reps @ 50%
  2. Set 2 – 4 reps @ 60%
  3. Set 3 – 3 reps @ 70%
  4. Set 4 – 2 reps @ 75%
  5. Set 5 – 1 rep @ 80%
  6. Set 6 – 1 rep @ 85%
  7. Set 7 – 1 rep @ 90%

B. 5 minutes of Rowing and Handstand Push-Ups
Perform as many reps in 5 minutes of:
  1. Row 1000 meters
  2. Handstand Push-Up

Coach's Notes:
floor seated DB push press is scale at 40/20 and up
rest 5 minutes

C. 5 minutes of Rowing and Hand Release Push-Ups
Perform as many reps in 5 minutes of:
  1. Row 1000 meters
  2. Hand Release Push-Up

rest 5 minutes

D. 5 minutes of Rowing and Wall Ball Shots
​Perform as many reps in 5 minutes of:
  1. Row 1000 meters
  2. Wall Ball Shots @ 20/14 lbs

rest 5 minutes
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