Saturday Fun DAY

2
Oct

Saturday Fun DAY

Crescent City Crossfit – CrossFit

CrossFit WOD

Metcon (Calories)

Skill:

Handstand Pushups or Hand Stand Walk

4 x 10* Hand Stand Pushups OR 30′ Handstand Walk attempt

*Scale to a single unbroken set

**4×5 wall walks, :30 Hand stand hold

***lets work on getting comfortable upside down

AMREP

With a Partner

E2F20

10 T2B

10 Lateral Burpees over the Rower

Max Calories

Switch partner every round

Score is Max Calories between partners

RX+ all with a 20# vest

Scaling:

T2B: Toes 2 Post

Knee Raises

**Maintain same rep scheme throughout. Scale if needed to get at least 45s on the rower in the first round**

Metcon (Calories)

Skill:

Handstand Pushups or Hand Stand Walk

4 x 10* Hand Stand Pushups OR 30′ Handstand Walk attempt

*Scale to a single unbroken set

**4×5 wall walks, :30 Hand stand hold

***lets work on getting comfortable upside down

AMREP

With a Partner

E2F20

10 T2B

10 Lateral Burpees over the Rower

Max Calories

Switch partner every round

Score is Max Calories between partners

RX+ all with a 20# vest

Scaling:

T2B: Toes 2 Post

Knee Raises

**Maintain same rep scheme throughout. Scale if needed to get at least 45s on the rower in the first round**