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
7 Min AMRAP (WARM UP PACE):
100 Meter Run or 200 Meter Bike
8 Scap Pull Ups
8 Inchworms
8 Alternating Samson Lunges
8 Boot Strappers
Toes to Bar/Knee Raise Warm Up:
4 Kip Swings
4 Hanging Knee Raises (Strict)
4 Straight Leg Kip Swings
4 Toes to Bar
*Demo KB Swing after Toes to Bar/Knee Raise Warm Up
KB Swing Points of Performance:
-Focus on Hinge at hips, not a squat
-Aggressively open the hip squeezing the legs and butt as you stand
-This sends the kettle bell up as the arms guide it overhead, lock arms out overhead
Metcon
16min TIME CAP
Metcon (Time)
3 Rounds For Time:
21 Kettlebell Swings (53/35#)
21 Toes to Bar
200m Run
.
.
Scale KB weight as Needed/ Scale to Russian KB Swings if needed
Scale TTB to Hanging Knee/Straight Leg Raises or Lying Toes to Rig
200m Run = 500/400m Bike
Strength
Front Squat (4×4)
.
.
Post Workout Strength
Moderate Weight
Focus on Keeping Chest Up and Elbow High!
