CrossFit – Fri, Nov 10

Announcements

November Saturday Seminar- Rowing Clinic with Coach Bob

November 18th at 8 AM (Limited to 12 participants)

Must reserve your spot for participation by messaging the gym on Facebook/ Instagram OR text at 504-229-4233

Crescent City Crossfit – CrossFit

Warm Up

2min Row or Ski

12 Banded Pass Throughs

6L/6R Banded Around the Worlds

12 Banded Strict Press

6L/6R Banded Diagonals

12 Banded Front Pull Aparts

12 Bird Dogs

6L/6R Moose Antler Stretch

6L/6R Thoracic Rotation in Spiderman Lunge

6L/6R Samson Lunges

Weightlifting

14min TIME CAP

Strict Press (5×3)

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2sec Hold at the Top of EVERY Rep

Keep It Light – 50-60% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

200m Run

16 Alt Hang DB Clean & Jerks (50/35#)

40 Double Unders
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Scale Weight on DB as Needed

200m Run = 500/400m Bike

2:1 Doubles to Singles

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