WOD 190215

15
Feb

WOD 190215

Crescent City Crossfit – GRETNA FITNESS


“We must appreciate and never underestimate our own inner power.” – Noah Galloway

Weightlifting

Metcon (Weight)

Alternating EMOM 20min:

1st Min:

3-5 Strict Pull-ups

2nd Min:

10 Front Rack Lunges

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Start at 1/2 body weight. Increase 5-10 lbs every 5 minutes.
Scale: 3-5 assisted pull-ups or 10 ring rows. Scale weight on lunges as needed.

Metcon (AMRAP – Reps)

7min AMRAP:

60sec Plank Hold

50 Mountain Climbers

40 Flutter Kicks

30 Leg Raises

20 Russian Twists (25#/15#)

Max Rep Sit-ups

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