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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Slow-paced Flow through each:

1:00 Bootstrapper

1:00 Alt. Cossack Squats

1:00 Straight-legged Inchworm

Immediately Into…

10 Tempo Good Mornings (20×1)

30 Mountain Climbers

5/5 Single Arm Ring Rows

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank

5/5 Single Arm Ring Rows

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups

5/5 Single Arm Ring Rows

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Cool Down

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog