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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP:

Junkyard Dog,

3 Reps each

10 Single Unders + 5 Up-Downs each

Junkyard Dog,

2 Reps each

10 Fast Single Unders + 5 Up-Downs each

Junkyard Dog,

1 Rep each

10 Big Jump Single Unders + 5 Up-Downs each

Then,

3 Rounds:

10 Lunging PVC Pass Throughs

10 Scap Pull-Ups

10 Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

15-Min. AMRAP:

2 Rope Climbs

25 Hang Muscle Snatch (75/55)|(45/35)

75 Double Unders
Scales:

Rope Climb:

2 Rope Walks, 3 Kipping K2E, or 2 Strict Pull-ups

HMS:

Light load, or single arm DB Muscle Snatch

DU:

Tall Singles, Penguin Taps, Plate Hops – ll should be at a Rep scheme that takes under :60.

If jumping isn’t an option, Row or Bike 15/12 Cal.

Finisher

Metcon (No Measure)

3 Sets:

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups
All sets should be performed with a light or moderate band.