Blog Search

Sunday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Walking Inchworms

10 Lunges w/ Samson Twist

10 Scap Pull-Ups

2 Rounds:

10 Up-Downs

5/5 DB Sumo DL

20 High Plank Shoulder Taps

5 Kip Swings

3 Rounds:

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES:

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Scales:

MU:

3 Reps of BMU, C2B, JC2B, Strict Pull-ups or Ring Dips

HSPU:

DB Push Press, seated Strict Press, Pike Push-ups from Box

Hang DB Snatch:

RKBS or alt DB Hang Power Clean