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