CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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November 2, 2017

1/11/2017

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A. WARMUP
Coaches Choice movement activation, mobility

Cap this at 15 minutes!

Scoring: Not Scored

B. Tabata Handstand Push-Ups for 8 x 30/30s
8x intervals of 30s work, 30s rest, with no break between movements.
  1. Handstand Push-Up

Score is the total reps performed across intervals.

C. Tabata Hollow Body Rocks and Pull-Ups for 8 x 20/10s
8x intervals of 20s work, 10s rest, with no break between movements.
  1. Hollow Body Rock
  2. Pull-Up

Score is the total reps performed across intervals.

D. 20 minute EMOM of Rope Climbs, Wall Ball Shots, Burpee Box Jumps, and more
​Every 1 minute for 20 minutes (4 rounds):
Minute 1
  1. 2 Rope Climbs 12 feet

Minute 2
  1. 20 Wall Ball Shots @ 20/14 lbs

Minute 3
  1. 10 Burpee Box Jumps 24/20 inches

Minute 4
  1. Run 120 meters

Minute 5
  1. Front Leaning Rest on Rings for 30 seconds
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