Crescent City Crossfit – GRETNA WELLNESS

Strength

KB Complex 1

3 Rounds for weight:

10 Kb SDHP

10 Kb Swing

10 Kb Goblet squat

Each Round Unbroken

Rest as needed between rounds

Endurance

“Tabatta Ouch” (AMRAP – Reps)

“Tabatta Ouch”

For total Calories:

Full Tabatta:

Row

Assault Bike

Ski Erg

Concept Bike

CORE

CORE

3 Rounds for Reps:

1 Minute: Russian Twist

-rest 1min-

1 Minute: Flutter Kicks

-rest 1min-

1 Minute: Plank Hold (weighted)

-rest 1min-