05052022

5
May

05052022

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row

10 Up and Overs ea side

10 Scorpions ea side

10 Bootstrappers

10 A’s, T’s, Y’s (no weight)

45 sec Banded Lat Stretch ea side

45 sec Banded Pec Stretch ea side

45 sec Couch Stretch ea side

Weightlifting

*Super Set Bench Press and Push Ups

*20 Min Time Cap*

Bench Press (4×5)

*70-80%

Push-ups (4x max reps)

*Focus on GOOD form with the max reps

Metcon

Metcon (Time)

40-30-20-10-5

Russian Kettlebell Swings (53#/35#)

21-18-15-12-9

Box Step Overs (24″/20″) (bodyweight)

*20 Ab Mat sit ups after each round (KB swings +Step Overs )
*Rx+ = 70#/53# KB

*15 Min Time Cap*