1
Jun
060122
Crescent City Crossfit – CrossFit
Warm-up
1000 M C2B or 0.6 Miles AB
2 rounds:
W/ a light KB:
10 KB Swings
10 KB Push Press (ea side)
10 KB Deadlifts
10 Goblet or Air Squats (Pause 3-5 sec at bottom)
1 round:
5/5 Spiderman lunge with thoracic rotation
5/5 Up and Overs
5/5 Scorpions
Strength
Strict Press (6×2)
*20min TIME CAP*
**Suggested %’s = 75, 80, 80, 85, 90, 90**
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
8/6 Calorie Bike
12 DB Snatches (50#/35#)
RX+ = (70#/50#)
CORE
Ab Builder 1 (3 rounds)
30s Leg Lifts
30s Flutter Kicks
30s Bicycle Crunches
-rest 1 Min-