071522

15
Jul

071522

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B or 0.6 Miles AB

*Grab a Moderately Heavy KB at place by rig

2 Rounds:

10 Cat/Camels

10 Bird Dogs

10 Scorpions (5 ea side)

10 Single Leg Glute Bridges (5 ea side)

50 FT Suitcase Carry R

50 FT Suitcase Carry L

W/ Empty Bar:

5 Good Mornings (pause at bottom)

5 Back Squats (pause at bottom)

5 Deadlifts with 2 Sec Pause at Knee

Weightlifting

Deadlift (4×6)

*TWO SECOND PAUSE AT THE KNEE — Every Rep*

*20min TIME CAP*

**Suggested % = 50%**

Metcon

Metcon (Time)

For Time:

21 Cal Assault Bike

3 Rope Climbs

15 Cal Assault Bike

3 Rope Climbs

9 Cal Assault Bike

3 Rope Climbs
*Rope Climb Scale= Decrease Reps or perform 1/2 climbs, 10 Strict Pull Ups, 20 Jumping Pull Ups, or 20 Ring Rows

*Can also scale to perform 3 rope climbs first round, 2 rope climbs second round, 1 climb last round

*C2 Bike Calories: 25/20/15