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)