1
Apr
WOD 200401
Crescent City Crossfit – CrossFit
At Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins:
21 Sit Ups
15 Kettlebell/Dumbbell Swings
9 Single Arm Overhead Lunge
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substitution option for the overhead lunge are front rack lunges.
CrossFit WOD
Back Squat (4-3-2-1)
Start @75% and Build Each Set
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
5 Handstand Push Ups
7 Burpees
9 Hang Cleans (115/75#)
Scale: 10 Push Ups, 75/55#
CORE
Metcon (AMRAP – Rounds and Reps)
6min AMRAP:
20 Flutter Kicks with Plate
10 Slam Balls (30/20#)
20 Russian Twists with Plate
RX: 25# Plate
Scale: 15# Plate