WOD 200407

Crescent City Crossfit – CrossFit

At Home WOD

Metcon (AMRAP – Reps)

AMRAP 12mins:

2 Push Ups

2 Jump Squats

4 Push Ups

4 Jump Squats

6 Push Ups

6 Jump Squats

8 Push Ups

8 Jump Squats

10 Push Ups

10 Jump Squats

12 Push Ups

12 Jump Squats

14 Push Ups

14 Jumps Squats

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*continue adding 2 reps to each round until time expires.
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**throw a vest on or a bag to make things interesting.

CrossFit WOD

Metcon (Time)

10 Rounds For Time:

4 Squat Snatches

6 Front Rack Lunges

RX: 95/65#

Scaled: 75/55#

CORE

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 Bicycle Kicks

20 Mountain Climbers

30sec Hollow Hold