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Friday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-WormExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES* MIN 1 - HSPU Strict Skill Development MIN 2…

Thursday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)1 SET 10-15m, Perform movement then Jog Back... Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog…

Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring RowsSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Muscle-Up DevelopmentWorkoutMetcon (Time)FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB…

Monday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)2:00 EZ Row Followed By… 3 ROUNDS FOR QUALITY... :30 Couch Stretch (Left Leg) :30 Couch Stretch (Right Leg) :30 Tempo Air Squats (33X1) :30 Squat HoldStrengthBack Squat (5x3 (30X1))Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat…

Sunday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 LungesPartner StrengthBench Press (10-9-8-7-6-5-4-3-2-1)Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap-WorkoutMetcon (Time)FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to…