14
Jun
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