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Crescent City Crossfit – CrossFit
Warm Up
5min AMRAP:
5 Cal Bike
4L/4R SA KB Swings
8 KB Deadlifts
4L/4R KB Presses
Mobility
45sec Pigeon Stretch (Each Side)
25sec Up Dog Hold x2
30sec Scorpion Hold (Each Side)
Weightlifting
12min TIME CAP
Bent Over Row (5×5)
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Ascend in Weight Every Set
Metcon
Metcon (AMRAP – Rounds and Reps)
4x4min AMRAPs:
10/7 Calorie Bike
15 Sit-Ups
15 Kettlebell Swings
–Rest 2min–
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Pick Up Where You Left Off
Score is TOTAL Rounds and Reps
