Crescent City Crossfit – CrossFit
At Home WOD
3 Rounds for Time:
30 Box Jumps or Step Ups
30 Dumbbell/Kettlebell Push Press
If you do not have a box, use a chair or stair step and complete step ups for reps.
Metcon (3 Rounds for time)
3 Rounds of the Following:
30s Bird Dogs (each side)
30 Sit ups
must complete a total of 30s on each side. if you break stop, the clock and start back up
150 Thrusters (45/35#)
*Complete 5 Burpees Every Minute on the Minute*
**Start Burpees on the 0:00 Mark**
Use an Empty Barbell, DB (Single Arm), or KB (Single Arm) of Choice!!