091622

16
Sep

091622

Crescent City Crossfit – CrossFit

Warm-up

*Grab Empty Bar for warm up

Row or Ski x 400m

30sec Prayer Stretch on Bench

30sec Child’s Pose on Bench

10L/10R Thoracic Rotations in Squat

Row or Ski x 200 M

30 Sec Hang from Pull Up Bar

10 Kip Swings

10 Scap Pull-Ups

10 Barbell Strict Press

10 Barbell Back Squats

10 Barbell Push Press

Strength

Metcon (No Measure)

4 Sets (Superset):

15 Box OR Ring Dips

15 Banded Front Raises

–Rest as Needed–
*12min TIME CAP*

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Style Friday!

18min AMRAP:

20 Pull-Ups

400m Run

20 Shoulder to Overhead (115/75#)

400m Run
*One Partner Rests, One Partner Works*

**Split Reps However You Want**