091222

12
Sep

091222

Crescent City Crossfit – CrossFit

Warm-up

400 M Run/800 M C2B/or 500 M Ski

1 Set:

50 FT High Knees

50 FT Butt Kicks

50 FT Walking Hip Circles (forward)

50 FT Walking Arm Circles (switch direction halfway)

50 FT Cossacks

50 FT Bunny Hops

1 Set:

Bodyweight Walking Lunge x 20 steps

Hand Release Push Ups x 12 Reps

Weightlifting

Bench Press (5×4)

*20min TIME CAP*

**Suggested % = 80% Across**

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

100m Run

20 DB Lunges (50/35#)

30 Double Unders
*One DB For Lunges*

**Walking OR Stationary**

**2:1 Doubles to SIngles**