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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Row, increasing pace every :30

Then,

1:00/1:00 Groiner, L/R

1:00/1:00 Couch Stretch , L/R

Then,

4-Min. AMRAP:

20 Mountain Climbers

10 empty bar Back Rack Elbow Punches

5 empty bar Kang Squats

Then,

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kicks

Strength

Back Squat (1-1-1-1-1)

Start moderate-heavy and build to heaviest single Rep.

Workout

Metcon (Time)

3 Rounds for Time:

400m Run

15 Front Squats (135/95)|(95/65)
12 min. cap.

Scales:

Run:

Scale to 200m Run or 500m (or less) Row, anything mono-structural that can be done in two minutes or less.

Front Squats:

Deadlift or Sumo Deadlift

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)