CrossFit – Fri, Dec 15

Announcements

PLEASE DO NOT FORGET:

  1. Transaction fees will be passed on to all invoices beginning January 1st.
  2. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st and will be good for 6 months.

Crescent City Crossfit – CrossFit

Warm up

200 Meter Run or 400 Meter Bike

10 Inchworms (Optional Push Up)

10 Scap Push Up to Down Dog

20 Prisoner Lunges

200 Meter Run or 400 Meter Bike

10 Scorpions

10 Prisoner Squats

20 Mountain Climbers

Barbell Warm Up

-10/10 Front Rack Elbow Rotations

-10 Strict Press

-30 Sec Overhead Barbell Hold

-8 Push Press

-20 Sec Overhead Barbell Hold

-6 Push Jerk

Metcon

Metcon (Time)

5 Rounds For Time:

200m Run

10 Burpees Over Bar

15 Shoulder to Overhead (135/95#)

–Rest 1min–
.

.

Scale Weight on Bar as Needed

Modify Burpees as Needed

Modify Run to 500/400m Bike

Accessory

Metcon (No Measure)

4 Sets For Quality:

10 Barbell Bent Over Rows

10 Barbeel Roll Outs

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