090922

9
Sep

090922

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row/500m Ski

WIth Light KB:

15 KB Deadlifts

10L/10R Single Arm KB Swings

10L/10R Single Arm KB Presses

10L/10R KB Side Bends

15 Goblet Squats

10 Up and Overs

10 Scorpions

5L/5R Spiderman Lunge w/Rotation

Strength

Metcon (Weight)

12 Minute EMOM (For Quality):

Min 1: 150 FT Overhead KB/DB Carry Right

Min 2: 150 FT Overhead KB/DB Carry Left

Min 3: 30 Sec Max Reps Hollow Rocks or Hollow Hold

Min 4: 10-14 Push-Ups
*Carries- Should be a challenging weight

Scaling Options:

**Hollow Rocks: 20-30 Sec Hollow Hold/Bent Knee Hold

Metcon

Metcon (4 Rounds for reps)

4x2min AMRAP:

30 Alt Hang DB Snatches (50/35#)

Max Calorie Bike

–Rest 90sec–
*Scale Weight on DB as Needed*

**Score is Calories on Bike**

**RX+=70/50#**