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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PLAY A GAME!

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

Metcon (3 Rounds for time)

With a 3:00 Clock:

20 Push-up

30 RKBS (70/53)|(53/35)

75 Double Under

Then, Rest 1:30

With a 5:00 Clock:

40 Push-up

50 RKBS

100 Double Under

Then, Rest 1:30

With a 7:00 Clock:

60 Push-up

70 RKBS

125 Double Under
In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder.

Add :01 for every rep not completed to the total time.

Scales:

Push-ups:

Reduce volume to Reps that can be done in 1:00/2:00/3:00, respectively and/or Push-ups from box or DB Floor Press

RKBS:

Reduce Load to weight that can be done in 1-2 Sets/2-3 Sets/3-4 Sets, respectively and or switch to KB Goblet Squat

DU:

2:1 Singles, or every DU attempt counts or switch to sub a Bike sprint of 16/13 Cal, 20/15 Cal, 30/20 Cal, respectively