071322

13
Jul

071322

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

300m Row

8L/8R Banded Side Steps

10 Banded Air Squats w/2sec Pause at Bottom

10 Banded Glute Bridges

5L/5R Bird Dogs

With Empty Barbell:

8 Good Mornings

8 Front Squats (Focus on Keeping Chest Tall)

8 RDLs — Go Over Form and Adjust Distance to Ground if Needed

Weightlifting

Romanian DeadLift (RDL) (3×8)

*Straight Leg Deadlift*

**40-45% of 1RM Deadlift**

**15min TIME CAP**

Metcon

Metcon (Weight)

14min EMOM:

Min 1 — 40-50 Double Unders

Min 2 — 12-16 Alternating DB Hang Snatch 50/35#
*Score is Weight of the DB*

**2:1 on the Singles**