061422

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250 M Ski or 250 M Row

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded W’s

10 Banded Strict Press

10 Inchworms WITH Push Up

Weightlifting

Strict Press (4×3)

*Suggested % = 70, 75, 80, 80*

**DELOAD Week**

**15min TIME CAP**

Metcon

Metcon (Time)

5 Rounds For Time:

5 Cal Row or Ski

10 Hang Snatches (95#/65#)
*12 Min Time Cap*

Rx+ = 115#/75# and 8 Cal

CORE

Metcon (No Measure)

3-4 Rounds For Quality:

:30 Sec Front Plank

:30 Sec Side Plank Right

:30 Sec Side Plank Left

Rest 90 sec b/w rounds