Washboard Abs Wednesday

CrossFit Denham Springs – CrossFit

“I believe that if life gives you lemons, you should make lemonade….. and try to find somebody whose life has given them vodka, and have a party”

There is no 8:30am class today or tomorrow.

Metcon (No Measure)

3 rds for QUALITY

15 Good mornings (barbell/pvc)

10 Weighted Step ups

10 Back extensions on GHD

1:00 bottom squat hold

10 cossack squats (lateral lunges with KB)

Metcon (AMRAP – Reps)

Tabata madness

8 rds of 20 seconds of work followed by 10 seconds of rest.

1 minute rest between movements

Row cals




Bike cals

Score is total reps