Crescent City Crossfit – CrossFit
Warm Up
400m Run/500m Row/1000m Bike
15 Banded Pass Throughs
15 Banded Front Pull Aparts
15 Banded Strict Press
15 Banded Front Raises
10 Push-Ups to Down Dog
10 Spiderman Lunge w/Thoracic Rotation
10 Boot Strappers
10 Up and Overs
10 Scorpions
Strength
14min TIME CAP
Metcon (No Measure)
4 Sets FOR QUALITY:
8 Pull Ups or 12Ring Rows w/3sec Hold
45sec Hollow Hold
Metcon
Metcon (No Measure)
18min EMOM:
Min1 — 100m Run/200m Bike/150m Row/150m Ski
Min2 — 14-16 Slamballs
Min3 — 8-12 Burpees
