Blog Search

Saturday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Bootstrappers

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Then, 3 Rounds:

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck-Ups

Strength & Conditioning

Warm-up (No Measure)

20 Min. Clock to work on *component from the week or a strength, skill, conditioning, or mobility of choice.

*Deadlift TNG 1×5

Workout

Metcon (AMRAP – Rounds and Reps)

18-Min AMRAP:

15 KB SDHP (70/53)|(53/35)

12 TTB

9 Strict Pull-Up/Ring Row

200m Med Ball Run (20/14)
KB SDHP:

Scale load and/or Reps for Unbroken Sets and/or scale movement to RKBS or Goblet Squat

TTB:

K2E, Knee Raises or Reverse Crush, V-ups, GHD or regular Sit-ups

Strict Pull-up/Strict RR:

Push-up or DB Strict Press

Run:

Bike w/ Med Ball