11
Jul
071122
Crescent City Crossfit – CrossFit
Warm-up
200 M Run
50 FT High Knees
50 FT Butt Kicks
50 FT Walking Quad Stretch
50 FT Hamstring Scoops
50 FT Walking Leg Kicks
200 M Run
10 Scorpions
10 Up and Overs
10 Bridges
10 Bird Dogs
With an Empty BB:
8 Good Mornings
8 Back Squats
8 Bent Over Rows
8 Deadlifts
Weightlifting
Deadlift (5×3)
*Suggested %’s = 65, 70, 70, 75, 80%*
*Does NOT Need to be Touch and Go*
**20min Time Cap**
Metcon
Metcon (Time)
3 Rounds For Time
400 Meter Run
15 Box Jumps 24″/20″
10 DB Z- Press 35#/25#’s
*For Z-press- choose a challenging weight but one that can be completed UB
*400 M Run = 1000/800 M C2 Bike