061622

16
Jun

061622

Crescent City Crossfit – CrossFit

Warm-up

400 M Run

w/ Light KB

2 Rounds:

8 Single Leg KB Deadlifts

8 Single Arm KB High Pulls

8 Single Arm KB Push Press

8 No Push Up Burpees

10 Boot Strappers

10 Scorpions

Metcon

Metcon (AMRAP – Reps)

For Max Reps:

Double Tabata Cals on ANY

MACHINE

-Rest 1 min

Double Tabata Push Ups

-Rest 1 Min

Double Tabata Russian KB Swings 53/35#

-Rest 1 Min

Double Tabata Box Step Overs 24″/20″

*Double Tabata = 8 Rds 40 sec work/20 sec rest

*Complete all 8 Rds of one movement before going on to the next
Rx + = 70#/53# KB, Box Jump Overs 24″/20″