WOD 200417

Crescent City Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alternating EMOM 12mins:

-1st-

20 Flutter Kicks 8 Sit Ups

-2nd-

100m Run

-3rd-

8 Shoulder tap to stand

At Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins:

16 Bulgarian Split Squats

12 Hand release Push Ups

28 Double Unders
.

.

Complete 8 reps on each leg for the BSS.

HRPUs

at the bottom position, remove hands from the floor then explode up.

(avoid the snake push ups as much as possible)

CORE

Metcon (No Measure)

STRETCH
Loosen those joints and get flexy

CrossFit WOD

Metcon (4 Rounds for reps)

Round 1

4min AMRAP:

400m Run

Max Rep Wall Balls

Rest 1 Min

Round 2

4min AMRAP:

400m Run

Max Rep Sit-Ups

Rest 1 Min

Round 3

4min AMRAP:

400m Run

Max Reps Push Press

Rest 1 Min

Round 4

4min AMRAP:

400m Run

Max Rep Burpees
If you don’t have a medcine ball then do max rep ground to overhead with a DB, KB, or any object!

Use either 95/65#, a DB, or KB for push press!