Announcements
OPEN GYM ONLY ON THURSDAY 23RD 7AM-9AM AND FRIDAY 24TH 9AM-11AM!!
Crescent City Crossfit – CCC Gym
Warm Up
2min ANY Machine
50FT High Knees
50FT Butt Kicks
50FT Leg Kicks
50FT Inchworms NO Push-Up
50FT Cossacks
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Toe Touches to Overhead Press
10 PVC Overhead Squats
Metcon
Choose Whichever Workout Best Fits You and Your Goals!!!!!
Burn the Bird is to be Done With Eat the Bird
Thanksgiving with the Girls (Time)
1 Serving at:
Diane’s House
21 Deadlifts (225#/155#)
21 Handstand Push Ups
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1 Serving at:
Kelly’s House
400m Run
30 Box Jumps (24in/20in)
30 Wallballs (20#/14#
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1 Serving at:
Grace’s House
15 Clean and Jerks (135#/95#)
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1 Serving at:
Eva’s House
800m Run
30 Kettlebell Swings (53#/35#)
30 Pull Ups
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1 TO GO PLATE at:
Annie’s House
50 Sit Ups
50 Double Unders
CCC Tri-Sprint (Time)
For Time:
2000m Row
1.5 mile bike
1 mile run
Burn The Bird (Time)
4 Rounds for Time:
250 meter Row
20 Kettlebell Swings (53/35 lb)
15 Double-Unders
100 meter Run
5 Burpees
Eat the Bird (AMRAP – Rounds and Reps)
10min AMRAP:
15/10 Calorie Row
30 Russian Twists (25/15# Plate)
20 Ground to Overhead (25/15#)
