17
Jun
061722
Crescent City Crossfit – CrossFit
Warm-up
200m Run or 500m C2 or .3 Assault Bike
50FT Bear Crawl
50FT Hamstring Scoops
50FT Frog Hops
200m Run or 500m C2 or .3 Assault Bike
50FT Walking Arm Circles
50FT Inchworm w/2sec Up Dog Hold
50FT Samson Stretch
Grab Empty Bar and a Spot on the Rig!
Weightlifting
Push Press (3×5)
*Suggested % = 70, 75, 80*
**DELOAD WEEK**
**15min TIME CAP**
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
200 M Run
15 Deadlifts 225#/155#
10 Burpees Over Bar
*200 M Run = 2 Reps
*1 Rd = 27 Reps
Accessory
Metcon (No Measure)
3-4 Rounds NOT FOR TIME:
10 Barbell Good Mornings
30-45sec Hollow Hold