081122

11
Aug

081122

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B or 0.6 Miles AB

On The Rig With a Band:

60sec Each Arm Lat Stretch

30sec Each Side Hand Behind the Back Shoulder Stretch

60sec Each Arm Cross Body Shoulder Stretch

60sec Each Side Pigeon Stretch

60sec Each Side Lying Figure 4 Stretch

30sec Each Side Up and Over Hold




Metcon

Metcon (5 Rounds for reps)

5 Rounds:

30 Sec on/ 30 Sec off

Toes to Bar

Push Press 115#/75#

Cal Row or Ski

Rest 1 min
*1 round = T2B/Push Press/Cal Machine

*Scale T2B to Knee Raises, Toes to Rig, or Straight Leg Sit Ups

Accessory

Farmer’s Carry (2×100 Meters )

*Choose a Moderately Heavy Weight

*Rest as needed between sets