Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
250m Row/250m Ski
8 Push-Ups
8 Down Dog to Up Dog
8 Thoracic Rotation in Spiderman Lunge
Into With Barbell:
8 Strict Press
8 Bent Over Rows
8 Good Mornings
8 Back Squats w/2sec @Bottom
8 Empty Bar Bench Press!!!!
Strength
15min TIME CAP
Bench Press (4×8)
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Ascend in Weight Every Set
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Workout!!!
14min AMRAP:
10/7 Calorie Row
8 Power Cleans (155/105#)
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One Partner Works, One Partner Runs 100m
