Announcements
PLEASE DO NOT FORGET:
- Transaction fees will be passed on to all invoices beginning January 1st.
- 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
2min Bike
10L/10R Banded Side Steps
10 Banded Air Squats
10 Push-Ups
1min Bike
10F/10B Zig Zag Steps
10 Banded Glute Bridges
20 Alt Plank Shoulder Taps
10 Scorpions
With Empty Bar:
6 Sumo Deadlifts
6 High Pulls From Hip in Sumo Stance
6 Sumo Deadlift High Pulls
Metcon
Metcon (5 Rounds for reps)
5x 2:30min AMRAP:
20 Sumo Deadlift High Pulls (125/85#)
Max Calories on the Bike
—Rest 1:30—
.
.
Scale Weight on Bar as Needed
Accessory
Metcon (No Measure)
4 Sets for Quality:
10L/10R Bulgarian Split Squats (With or Without Weight)
10-12 Hand Release Push-Ups
