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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 Rounds:

:30 Handstand Hold

10 Up-Downs

10 Step-Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 Rounds:

50′ HS Walk or Quad Crawl

20 Slow Deadbugs
Rest as needed between Rounds

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 Min.

MIN 1-4:

Run 800m

MIN 5-8:

AMRAP:

3 Wall Walk

15 Slam Balls (35/25)

Rest 4:00

E2MOM x 10 Min.

MIN 1-2:

Run 200m

MIN 3-4:

AMRAP:

2 DB Up-Down (50/35)|(35/25)

4 DB Step-Ups (24/20)
Score = combined Rounds and Reps.

Runs completed count as 1 Round.

Scales:

Run:

Reduce Distance to be completed in time cap, and/or Row/Bike

Wall Walk:

Reduce volume or switch to :30 L-Sit DB

Strict Press, or :30 Forward Plank

Slam Balls:

Plate G2OH or DB Goblet Squats

DB Up-Down:

Regular Up-Down or DB Deadlift

DB Step-ups:

Weightless Step-ups or DB Forward Lunges