Crescent City Crossfit – CrossFit

Warm-up

200m Run

20 High Knees in Place

20 Air Squats

20 Butt Kicks in Place

20 Pushups

20 Up & Overs

200m Run

At Home WOD

Metcon (Weight)

Alternating EMOM 18mins:

1st minute:

10 Thrusters

2nd minute:

10 Burpee Deadlifts

3rd minute:

10 Turkish Rises

[email protected] 12min Mark-

6min AMRAP:

4 Thrusters

5 Burpee Deadlifts

6 Turkish Rises
.

.

choose a weight that you can complete each exercise unbroken

CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 Deadlifts

10 Toes To Bar

10 Deadlifts

10 Box Jumps

RX: 225/155#, DB, KB, or any object of choice
Sub Sit-Ups for TTB and Step-Ups for Box Jumps