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Thursday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)8-Minute AMRAP: 10/8 Cal.Row 8 Light Double RKBS 4/4 single KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 DeadbugsWorkoutMetcon (Time)For Time: 24-18-15-12-12-15-18-24 Battle Rope Slams Cal. RowSkillWarm-up (No Measure)POST-WORKOUT! ON A 12:00 RUNNING CLOCK... Practice Handstands or Handstand Walk *Suggested Drills Include...…

Wednesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)With a 10-Min.Clock: 3:00 Bike, Ski, or Row, increasing intensity gradually Then, 3 Rounds: 10 Lunges w/ Samson Twist 12 Tempo Air Squat (1211) 14 Alt. Groiners 15' Duck WalkFront Squat (1RM)ON A 20:00 RUNNING CLOCK... Build to 1RM Front SquatStrengthWorkoutMetcon (AMRAP - Reps)EMOM…

Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds: 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Then, 2:00 Foam Rolling Lats 2:00 Banded Shoulder Distraction from Rig (1:00/side) :20 Elbow Punches with BarbellStrengthPush Press (1RM)ON…

Friday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND... 100m Run 8 KB Swings 4 Pull-ups 100m RunWorkoutHelen…

Tuesday

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)With a Partner and a 10- Minute Clock: P1 —> 200m Run (increase pace every Round) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS ThrusterExtended Warm-upTurkish Get Up (1x1)With a 5-Minute Clock: 14 DB Turkish Get-Ups (Start Light and increase…