062922

29
Jun

062922

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B or 0.6 Miles AB

50 FT High Knees

50 FT Butt Kicks

50 FT Cossacks

50 FT Walking Arm Circles

50 FT Walking Quad Stretch

50 FT Hamstring Scoops

50 FT Walking Lunges

50 FT Inchworms (no push up)

1 Round:

30 Sec Couch Stretch Ea Side

30 Sec Hamstring Stretch on Rig Ea Side

30 Sec Figure 4 Stretch on Rig Ea Side

Metcon

Metcon (2 Rounds for reps)

6 Min AMRAP:

8 Pull Ups

12 DB Alternating Hang Snatch (50#/35#)

100 M Run

Rest 3 Min

6 Min AMRAP:

8 Push Ups

12 DB Single Arm Push Press (50#/35#)

100 Meter Run
*Single Arm DB Push Press is 6 Right and 6 Left*

*100m Run = 1 Rep*

Strength

Back Squat (5×5)

Suggested %: 65%, 70%, 75%, 80%, 80%