061722

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