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*