17
Apr
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!