Announcements
Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes!
Crescent City Crossfit – CrossFit
Warm Up (No Measure)
400 Meter Run or 1000 Meter C2 Bike
50 FT Hamstring Scoops
50 FT Leg Kicks
50 FT Samson Lunges
50 FT Walking Quad Stretch
50 FT Inchworms
2 Rounds:
10 Banded Pass Throughs
10 Banded Front Pull Aparts
10 Banded External Rotations
5/5 Banded Diagonals
** Go over Sandbag Over Shoulder with Coach**
Metcon (3 Rounds for reps)
5 min AMRAP:
30 Pull-Ups
20 Burpees Over Sandbag
MAX Sandbag Over Shoulder (100/75#)
–Rest 2 min–
5 min AMRAP:
20 Chest to Bar Pull-Ups
15 Burpees Over Sandbag
MAX Sandbag Over Shoulder (100/75#)
–Rest 2 min–
5 min AMRAP:
10 Bar Muscle Ups
10 Burpees Over Sandbag
MAX Sandbag Over Shoulder (100/75#)
.
.
Scale pull-ups, chest to bar, muscle ups as needed
Scale sandbag with slamball if needed
OPTIONAL (No Measure)
3 Sets for Quality:
14 Banded Front Raises
30sec Side Plank (Each Side)
