CrossFit – Fri, Nov 18

18
Nov

CrossFit – Fri, Nov 18

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row or 1000 M C2B

2 Rounds:

10 Banded Side Steps (ea direction)

10 Banded Air Squat

10 Banded Glute Bridges

Into

2 Rounds:

10 I-Y-T (10 of each, can use 2.5# plates or DBs)

10 Plate or DB Shrugs

10 Prone Swimmers

Go Over 3 Stop Clean With Coach

Weightlifting

15min TIME CAP

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3 Stop Clean (4 x 4 )

*Pause at Each Position*

*Drop and Reset For EVERY Rep — Should Be Lightweight*

Metcon

12min TIME CAP

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Box Jump Overs (24/20)
*Scale TTB to Hanging Straight Leg Raises or Hanging Knee Raises*

**Scale Box Jump Overs to Step Overs**

Core (Optional)

Metcon (No Measure)

3 Sets:

60sec Plank Hold

30secL/30secR Plank Hold