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*