Wellness 180731
Crescent City Crossfit – GRETNA WELLNESS
Strength
Metcon (Weight)
Back Squat 2-2-2-2-2-2-2-2-2-2
Scaling
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
https://www.youtube.com/watch?v=ultWZbUMPL8
Endurance
Metcon (AMRAP – Reps)
4 Minute clock
Run 400m
Max TTB or Hanging Knee Tuck
Rest 1 Minute
4 Minute Clock
Ski 500m
Max Push ups
Rest 1 Minute
4 Minute Clock
C2 Bike 1k
Max Sit ups
RX+ uses a 3 Minute Clock and TTB
This endurance portion is all about intensity and limiting rest. Ideally you should be at 85% for the distance portion and above 91% for the max rep portions. There should be 0 rest time during the work portion. Score is total reps combined, comment with reps for each movement.
CORE
Metcon (No Measure)
2 Rounds
20 Superman Planks
20 Scissors
20 Ab Bikes