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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

Partner 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

Partner 2: Row, increasing effort each set – Easy, Mod, Hard

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

500m Row

60 Power Clean (135/95)|(95/65)

1000m Row

40 Power Clean (155/105)|(115/75)

1500m Row

20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching/1 Min. each position:

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery