CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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October 15, 2016

14/10/2016

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A. Warm Up

7-10 minutes of a game and dynamic movement. 

B. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes: 
20 Wall Balls 
20 Pull-ups 

Rest 1 minute before C
*Partner A Performs 20 Wall Balls While Partner B Perfroms 20 Pullups. Once Both Partner are finished, switch and repeat for 7 minutes. 

C. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 minutes: 
20/15 cal row
20 Burpees 

RX+ is bike 
Rest 1 minute before part D

D. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes: 
20 KBS @ 53/35
20 Situps 

E. TABATA

4 Minutes: 
Alt Hollow and superman hold tabata 

F. Overheada Walking Lunge (3 x 10)
Two kettlebells overhead. Use suitcase carry if needed.

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