Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
1min Bike or 200m Run
6 No Push Up Burpees
1min Row
Into 2 Rounds:
10 PrisonerGood Mornings
10PrisonerSquats
8 Scap Push-Ups
6 Inchworms w/2sec Up Dog Hold
With Empty bar:
5 Clean Grip Deadlifts
5 Clean Grip Deadlift to Shrugs
5 Clean Grip Deadlift to High Pull
5 Power Cleans
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
.
.
Scale Toes to Bar to Hanging Knee/Straight Leg Raises
Scale Weight on Bar as Needed OR Scale to HEAVY Slam Ball
Scale Muscle Ups to Pull-Ups OR Push-Ups
Accessory
Metcon (No Measure)
3 Rounds NOT For Time:
8L/8R Bulgarian Split Squats
10L/10R SA DB Bent Over Row
30-45sec Front Plank Hold
