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