071422

14
Jul

071422

Crescent City Crossfit – CrossFit

Warm-up

500 M Row or Ski

2 Rounds:

10 PVC Passthroughs

5/5 PVC Around the Worlds

10 PVC Overhead Squats

10 Scap Push Ups

10 Shoulder Taps

1 Rounds:

30 Sec Pigeon Pose ea Side

30 Sec Down Dog Stretch (Heels Down)

30 Sec Scorpion Hold Each Side

Gymnastics

Metcon (No Measure)

8 Min EMOM:

Min 1: 30-45 Sec Handstand Hold

Min 2: 30 Sec Hang Pull Up Bar
*Rx + = Shoulder Taps in Handstand and L sit Hold from Pull Up Bar*

*Scale Handstand Hold to Plank Up/Downs for 30-45 Sec OR Pike Hold Off Box*

Metcon

10-Dinitis (Weight)

Every 3 Minutes for 21 Minutes

10 Wallballs (20/14)

10 Sit-Ups

10 Cal Row
*Rx + = 30#/20# WB and 25/15# Weighted Sit-Ups*

*Score is weight of WB*