062722

27
Jun

062722

Crescent City Crossfit – CrossFit

Warm-up

400 Meter Run or 500 Meter Row

2 Rounds:

10 Air Squats

10 Scorpions

10 Up and Overs

10 Scap Push Ups to Down Dog

10 Scap Pull Ups

Strength

Choose one of the following:

A. Strict C2B Pull Ups

B. Strict Chin Over Bar Pull Ups

C. Low Bar Pull Ups

A: Chest-To-Bar Pull-ups (4×3-5)

*These are STRICT*

*Can Perform Chest to Bar negatives if needed

B: Strict Pull Ups (4×3-5)

*Can Perform Chin Over Bar Negatives if needed

C: Low Bar Pull Ups (4×8-10 )

Metcon

Metcon (Time)

4 Rounds For Time:

200 Meter Row

30 Ab Mat Sit Ups

20 Wall Balls

*Rest 1 Min Between Rounds
Rx+ = 30#/20# WB

Accessory

Metcon (No Measure)

Optional Accesory

3-4 Rounds Of:

8L/8R Bulgarian Split Squats

30-45sec Plank Hold