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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC PT

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 Rounds:

:20 Active Overhead Hold w/ PVC

10 Tempo OH Squats @3211

10 Scap Pull-Ups

5 Kip Swings

Strength

Front Squat (10RM)

15 min. Clock

Workout

Metcon (AMRAP – Rounds and Reps)

9-Min. AMRAP:

9 Overhead Squat (95/65)|(65/45)

9 Up-Downs

9 K2E
Scales:

OH Squats:

Back Squats, Front Squats or DB Front Squats

Up-Downs:

elevate surface or sub Cal Bike/Row

K2E:

K2Something, Knee Raises, V-ups or Tuck-ups