Wellness 181210

Crescent City Crossfit – GRETNA WELLNESS

Strength

DB Bench Press (3 x 10)

DB Tricep Dips (3 x 10)

Metcon

Fight gone bad-Wellness (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls KB

1 minute Box Jumps (20 in)

1 minute DB Push Press (

1 minute Row (calories)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

CORE

Core

2 Rounds:

50 Flutter Kicks (Holding Plate)

50 sit ups

-rest 2mins-

3 Min Plank