CrossFit – Fri, Oct 21

21
Oct

CrossFit – Fri, Oct 21

Crescent City Crossfit – CrossFit

Warm-up

90 Sec Bike

10 Air Squats (Hold 5 Sec at Bottom)

10 Boot Strappers

10 Groiners

10 Single Leg Bridges

60 Sec Bike

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded Overhead Press

10 Banded Overhead Squats

20 Sec Pigeon Stretch Right

20 Sec Pigeon Stretch Left

20 Sec Down Dog Stretch

Weightlifting

Front Squat (4×5 TEMPO)

*TEMPO!! — 2sec Down, 2sec Hold @Bottom*

**20min TIME CAP**

**Suggested % = Start at 60% and Ascend in Weight Every Set**

Metcon

Metcon (Time)

5 Rounds For Time:

8 Devil’s Press (35/25#)

8 Pull-Ups

*14min TIME CAP*
*Scale Pull-Ups With 12 Ring Rows*

**Scale Weight of DBs as Needed**