091422

14
Sep

091422

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

300 M Row or Ski

5 Push Up to Toe Touch (Touch Left and Right Foot = 1 rep)

10 Scap Push Ups

10 Air Squats

10 Scorpions (5 ea side)

30 Sec Prayer Stretch on Bench

Weightlifting

Bench Press (6×2)

*20min TIME CAP*

**Suggested % = 65, 70, 75, 80, 85, 90**

Metcon

Metcon (Time)

4 Rounds For Time:

14/10 Calorie Row

10 Front Squats (95/65#)
*RX+ = 125/85#*

*10min TIME CAP*

**Scale Weight on Bar as Needed**