24
Nov
WOD 201124
Crescent City Crossfit – CrossFit
Metcon
The Butler (AMRAP – Rounds and Reps)
AMRAP 16 Minutes:
25 Calorie Row or Bike
12 Toes to bar
15 Box Jumps
18 Push Press
RX: 95#/65# (24in/20in)
.
.
SCALING OPTIONS
-weight-
75#/55#
*scale heights as needed*
– Hanging Knee raises-
Strength
Single Leg RDL (10-10-10)
*moderate weight*
(10 reps each leg)
Pallof Hold (No Measure)
Complete 3 sets of 30s holds
(each side)