Announcements
GYM WILL BE CLOSED OCT 7TH AND 8TH
Crescent City Crossfit – CrossFit
Warm Up
2 Min Row or Bike
6/6 Spiderman Rotations
12 Alt Groiners
12 Alt Samson Lunges
12 Boot Strappers
6 Inchworms
6 No Push Up Burpee
12 Plank To Toe Tap
12 Scorpions
Stretching/Mobility for Wall Balls
-30 Sec Calf Stretch ea side on Rig
-30 Sec Lat Stretch ea side (holding onto Rig)
-30 Sec Deep Squat Hold (Hold onto Rig if needed)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
10 Burpees
15/10 Calorie Row/Bike
20 Wallballs (20/14#)
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Scale Weight on WB as Needed
Scale Burpees as Needed
Accessory
Metcon (No Measure)
4 Sets for Quality:
15 DB Floor Press
30-45sec Hollow Hold
Rest as Needed
