Wellness 180725

Crescent City Crossfit – GRETNA WELLNESS

Strength

DB Squat Clean (5×8)

Push-ups (5×8)

Metcon

Metcon (Time)

For Time

20 DB squat cleans

20 KB Sumo Deadlift High-Pulls

20 Box Jumps

20 Pull Ups

20 Sit Ups

3 Burpees at the top of each minute

Do 3 burpees every minute, including at the start of the WOD, before continuing the movement work. Athlete is allowed to move to the next skill once an he/she has completed all 20 reps of the previous movement. Athlete is allowed to move to the next skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 3 burpees.

CORE

Metcon (No Measure)

2 Rounds

20 Sit-ups

20 Russian Twist

20 Flutter Kicks