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Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 DB Devil’s Press, light 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow RocksSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... C2B & Bar Muscle-Up DevelopmentWorkoutMetcon (Time)FOR TIME:…

Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 Slow-paced Flow through each: 1:00 Bootstrapper 1:00 Alt. Cossack Squats 1:00 Straight-legged Inchworm Immediately Into... 10 Tempo Good Mornings (20x1) 30 Mountain Climbers 5/5 Single Arm Ring Rows 10 Tempo Sumo Deadlifts (20x1) 1:00 Front Plank 5/5 Single Arm Ring Rows 10 Tempo…

Monday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS, 7-10 Reps Each: Cal Row (stays same each round) Squat → FS → OHS (pvc) Push-up→ Ring Support → Dip Negative Scap Pull-up → Chin-up → Pull-up Sit-up → Leg Lift → Hanging Knee RaiseStrengthPush Press (3-3-3-3-3)3-3-3-3-3 Push Press* *Build to 3RM…