CrossFit Crescent – CrossFit
Metcon
2 Conditioning pieces today, everyone does this one together. Sport group should use a heavier weight on the goblet squats if possible.
Metcon (Weight)
6 Min EMOM
12 Goblet Squats 35#/44# 53#/70#
6 Burpees
Score weight used, everyone should be able to complete all 6 rounds
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Fitness WoD
Metcon (Time)
21 – 15 – 9
Wall Balls 14# / 20#
American KBS 35# / 53#
Double Unders
Sport WoD
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
15 American KBS 35# / 53#
Squatting Broad Jump – Room Length
30 Double Unders
Squatting Broad Jump – Room Length
Set up a KB on one side of the room and a Jump Rope on the other, you may only Squat Broad Jump to reach your other piece of equipment to do your reps. Make sure you have enough room to do this. If for some reason there is not enough room, substitute 10 Jumping Air Squats per Broad Jump session.
Strength
Everyone: A small strength / endurance test for after the workout. You have 2 attempts to do as many consecutive Wall Balls as possible. Without stopping or dropping the med ball. Only counting the reps that hit the target.
