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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 2 with light/ moderate KB:

P1 → Row, easy pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean

Then, switch!

P1 → Row, moderate pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunges

Then, switch!

Partner Workout

Metcon (Time)

In Teams of 2 for Time:

100-80-60-40-20

Cal Row

50-40-30-20-10

“Synchro” Lunges
*On the Row, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time, in sync. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Row portion, the “resting” partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the Row is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose “Syncro Wall Balls” (20/14) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.

Scales:

Row:

Bike or Ski

Or, Row for Cal within these time parameters –

100 Cal – 5:00

80 Cal – 4:00

60 Cal – 3:00

40 Cal – 2:00

20 Cal – 1:00

Front Rack Hold:

scale load and/or Forward Plank or Suitcase Hold

Synchro Lunges:

reduce volume and/or switch to Air Squats/assisted Air Squats

Optional Finisher

Metcon (No Measure)

3 Rounds:

20 Quad Heel Touches

20 Hollow Rocks

Rest as Needed