Announcements
FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!!
BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS
PRIZES WILL BE AWARED TO THE WINNER
Crescent City Crossfit – CrossFit
Warm Up
400 Meter Run or 1000 Meter Bike
Then
1 Set of Banded 7’s:
7 Band Pull Apart
7 Diagonal Band Pull Apart (R)
7 Diagonal Band Pull Apart (L)
7 External Rotations
7 Behind Neck Tricep Extension
7 Behind Neck Press
7 Pass Throughs
Then
7 PVC Clean and Jerk
7 PVC Power Snatches
7 Inchworms
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Strength
10min TIME CAP
Metcon (No Measure)
3 Sets:
4-6 Strict Pull-Ups/8-12 Ring Rows
10 V-Ups
Metcon
Barbell Warm-Up:
4 Deadlifts (In Clean Grip Then In Snatch Grip)
4 Deadlift to Shrug + High Pull (In Clean Grip Then In Snatch Grip)
4 Power Cleans and Jerks
4 Snatches
Metcon (4 Rounds for reps)
4x3min AMRAPs:
15/10 Calorie Bike/Row/Ski
10 HSPUs
Max Ground to Overhead (115/75#)
–Rest 1:30–
.
.
Scale Weight on Bar as Needed
Ground to Overhead = Snatch OR Clean & Jerk
Scale HSPUs With NO MORE Than 2 Ab Mats OR Do DB Z Press
Score is MAX G2O
Workout Can Easily Be Done With DBs If Desired
