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