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Krewe du CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Alt. Groiners w/ reach to ceiling

10 Standing Trunk Twists

10 Alt. Leg Swings

10 Wide Stance Folded Reach-Through*

10 Broad Jumps, SLOW & CONTROLLED – soft landing!


:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold
*Wide-legged stance, hip hinge to fold chest down to between the feet and reach through legs

Extended Warm-up

Metcon (No Measure)

3 Rounds for Quality:

5-10 Reps of Strict HSPU or Seated Strict DB Press

5-10 Reps of Strict Ring Rows
5 Min Clock



DB BOR if overhead not an option

Deficit HSPU for more advanced

Ring Rows:

Elevated Ring Rows for more advanced


Metcon (AMRAP – Reps)

20-Min. EMOM:

MIN 1:

20/15 Cal Row

MIN 2:

15 TTB/20 Sit-Ups

MIN 3:

Max DB Renegade Rows (50/35)|(35/25)

MIN 4:

Max Rope Climbs
1 RR = Row L + Row R + Push-up

Score = total Reps @ each station



Bike 16/13 Cal or Run 200m


Reduce volume and/or switch to GHD Sit-ups, K2C, K2E, K2 something, V-ups, Sit-ups

DB Renegade Rows:

Knee Push-ups with Row, or Knee Push-up & :10 Plank Hold

Rope Climbs:

Beginner: Lay to Stand or Close Grip Pull-Up

Intermediate: 1 Rope Climb or Lowered height climb

Advanced = 3 Rope Climbs in the minute or 2 Legless