CrossFit – Fri, Oct 28

28
Oct

CrossFit – Fri, Oct 28

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row/200m Run/500m C2

8 Banded Air Squats

8 Banded Glute Bridges

6L/6R Banded Side Steps

8 Banded Pass Throughs

8 Banded Strict Press

8 Banded Around the Worlds (4ea Side)

Pull-Up Warm Up:

8 Scap Pull-Ups

4-8 Strict Pull-Ups OR Ring Rows

8 Kip Swings

4-8 Kipping Pull-Ups

Metcon

Metcon (5 Rounds for time)

Every 5min for 25min

2 Rounds of:

6 Burpees

8 Pull-Ups

10 Wallballs (20/14#)

RX+ 2 Rounds of:

10 Burpees

12 Pull-Ups

14 Wallballs (20/14#)
*Scale Reps as Needed*

**Goal is to Have 2min of Rest**

CORE

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Metcon (No Measure)

3 Rounds NOT FOR TIME:

30 Slider Mountain Climbers

20 Medball Russian Twists

–Rest as Needed–