060122

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-