061322

13
Jun

061322

Crescent City Crossfit – CrossFit

Warm-up

500 M Row or Ski

2 Rounds:

30 Jumping Jacks

20 Plank Shoulder Taps

10 Samson Lunges (5 ea side)

5/5 Side Plank Windmills

Strength

Suitcase Carry (4×100 FT ea side )

*Prescribed Weight: 70#/53#, Grab a Heavier KB or DB if needed

*Should be heavy/challenging so that athlete needs to rest every 50 FT
*Rig to Rig = 50FT

Metcon (No Measure)

Spend 5 Min Warming up for Rope Climbs/DU or Set up spot on rig

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

2 Rope Climbs

20 Single DB Lunges (50/35#)

40 Double Unders
*40 DUBs = 80 Singles*

**Scale Rope Climbs to 6 Strict Pull-Ups, 10 Low Bar Pull-Ups, OR 12 Ring Rows — NO KIPPING**