CrossFit – Fri, Dec 22

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

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