071122

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