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