Crescent City Crossfit – CCC Gym
Warm Up
500m Row
12L/12R Banded Side Steps
12 Banded Air Squats
12 Banded Glute Bridges
14 Banded Pass Throughs
7L/7R Banded Around the Worlds
14 Banded Strict Press
14 Banded Front Raises
With Empty Bar:
6 Back Squats
6 Strict Press
6 Push Press
6 Good Mornings
6 Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
5x4min AMRAPs:
18/12 Calorie Row
15 Wallballs (20/14#)
12 Shoulder to Overhead (115/75#)
–Rest 2min–
.
.
Pick Up Where You Left Off
Scale Weight on Bar as Needed
Scale Weight on Wallball as Needed
Accessory
Metcon (No Measure)
4 Rounds NOT For Time:
10L/10R SA Bent Over Row
45-60sec Plank Hold
