Wellness 180418

Crescent City Crossfit – GRETNA FREE COMMUNITY WOD

Metcon

Metcon (Time)

In Teams of 2 for Time:

500m Med Ball Carry (20/14)

50 DB Push Press

50 DB Front Squats

50 Med Ball Sit-ups (20/14)

400m Med Ball Carry

40 DB Push Press

40 DB Front Squats

40 Med Ball Sit-ups

300m Med Ball Carry

30 DB Push Press

30 DB Front Squats

30 Med Ball Sit-ups

200m Med Ball Carry

20 DB Push Press

20 DB Front Squats

20 Med Ball Sit-ups

100m Med Ball Carry

10 DB Push Press

10 DB Front Squats

10 Med Ball Sit-ups
One person working at a time on push press and front squats. Reps are broken up as needed.

Med ball sit ups = pass ball to partner for each rep.

Both partners run together and you can alternate who carries the ball.