7
Apr
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