CrossFit – Fri, Oct 7

7
Oct

CrossFit – Fri, Oct 7

Crescent City Crossfit – CrossFit

Warm-up

500 M Row or Ski

2x:

10/10 Banded Side Steps

10 Banded Squats

10 Banded Glute Bridges

1x:

30 Sec Wrist Extension Hold

30 Sec Down Dog Hold

30 Sec Up Dog Hold

30 Sec Scorpion Hold L

30 Sec Scorpion Hold R

Weightlifting

Front Squat (5×4 (Pause 3 Seconds For First Rep Of Every Set))

*Suggested % = 70% Across*

*20min TIME CAP*

**Pause For First Rep Only!!!**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

100m Run

10 Kettlebell Swings (53/35#)

10 Goblet Squats (53/35#)

*Scale KB as Needed*

*100m Run = 200m Bike*