080922

9
Aug

080922

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row

8L/8R Banded Side Steps

10 Banded Glute Bridges

10 Banded Air Squats

5L/5R Scorpions

5L/5R Up and Overs

With Empty Bar:

6 Good Mornings

6 Bent Over Rows

6 Front Squats

6 Deadlifts

Weightlifting

Deadlift (3×2, 3×1)

*Suggested % = 3×[email protected], 75, 80 & 3×[email protected], 90, 95%*

**20min TIME CAP**

**HEAVY Day!!**

Metcon

Jump Around (Time)

For Time:

21-18-15-12-9

Front Rack Lunges (95#/65#)

Sit Ups

*30 Double Unders After Each Round*
*Workout ends with DU*

*Singles are 2:1