060233

3
Jun

060233

Crescent City Crossfit – CrossFit

Warm-up

400 M Run

Foam Roll Calves/Hamstrings/Quads

2 Rounds:

10 Scap Push Ups

10 Slow Shoulder Taps

10 Banded Pass Throughs

10 Banded Strict Press

10 Banded Pull Aparts

Warm up Push Press with Empty Bar

Weightlifting

Push Press (6×3)

*20min TIME CAP*

**Suggested %’s = 70, 75, 80, 80, 85, 90**

**Pause 2sec at the Bottom of the Dip for EVERY Rep**

Metcon

Megan (Time)

21-15-9

Burpees

KB Swings

Double Unders
*Goal: complete in < 8 min
*Rx KB weight = 53#/35#

*Scale DU to 42-30-18 singles

Metcon (Time)

*Rest 5 Min after Megan*

For Time:

70/50 Calories on any machine