05032022

3
May

05032022

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row

10 Banded Air Squats

5L/5R Banded Side Steps

10 Banded Glute Bridges (Hold at Top)

5 Down Dog to Up Dog

5L/5R Deep Squat With Thoracic Rotation

Weightlifting

Back Squat (Find a 1 Rep Max)

*20 Min Time Cap*

*Suggested %’s: 75%, 85%, 90%, 95%, 100%, 105-110%*

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

3 Wall Walks

50 Double Unders
*50 DU = 100 Singles

*Scale Wall Walks to Inchworms standing on plate (with pushup)*

CORE

OPTIONAL!!

4 Rounds NOT FOR TIME:

20 Russian Twists (25/15#)

40 Flutter Kicks (25/15#)