072822

28
Jul

072822

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200 M Run

50 FT Bear Crawl

50FT Walking Quad Stretch

50 FT Walking Leg Kicks

50 FT Cossacks

10 Scap Pull Ups

10 Kip Swings

W/ Empty Bar:

5 Good Mornings

5/5 Elbow Rotations

5 Clean Pulls from Power Position

5 High Pulls From Power Position

5 Clean Pulls From above knee

5 High Pulls from above knee

5 Hang Cleans (squat or power)

Strength

Hang Clean (5×1)

Squat or Power
*Build to heavy single for the day*

*12 Min Time Cap*

Metcon

Demogorgon (AMRAP – Rounds and Reps)

18 Min AMRAP:

400 Meter Run

20 Hang Cleans 95#/65#

15 Toes 2 Bar
*400 Meter Run = 4 Reps (1 RD = 39 Reps)

*Scale T2B to Knee Raises or Lying Toes to Rig*