051622

16
May

051622

Crescent City Crossfit – CrossFit

Warm-up

250 Meter Row

10 Squat Hold with Thoracic Rotation

10 Scorpions

10 Glute Bridges

250 Meter Row

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded Strict Press

With an Empty Bar:

6 Strict Press

6 Front Squats

6 Behind the Neck Strict Press

Weightlifting

Strict Press (6×2)

*15min TIME CAP*

**Suggested %’s = 50, 60, 70, 75, 85, 85**

Metcon

Metcon (Time)

For Time:

12-9-6-3

Front Squats (135#/95#)

Pull Ups

Cal Row
*12 Minute Time Cap*

*Scale Pull ups to Banded Pull ups or Ring Rows*

**Scale Weight on the Bar as Needed**

CORE

Metcon (No Measure)

3×45 sec Side Plank ea side

–Rest as needed between sets–