Crescent City Crossfit – GRETNA WELLNESS

Strength

Double suitcase lunge

6 Sets of 8 Weighted double suitcase lunges. Use KB or DB

Rest 1 minute between sets

Endurance

Metcon (Time)

4 Rounds For Time:

Run 400m or Row/Ski 500m

50 Air Squats

Scale: 4 RFT

Run 200m Row/Ski 250m

25 Air Squats

Note if you run, row, ski.

CORE

Metcon (AMRAP – Rounds)

Every 30 seconds:

5 Hanging Leg raises

Must reach opposite side of gym during rest

Every 2 minutes add 1 rep

Scale 5 sit ups

(offsite- 15 single unders)