4
Aug
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.