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Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
100m Run
6L/6R Banded Side Steps
6L/6R Zig Zag Forward Steps
6 Glute Bridges
6 Alt Front Rack Elbow Rotations
6 Barbell Strict Press
6 Barbell Push Press
*Go Over Deadlift and Shoulder to Overhead With Coach*
*Load Barbell for Workout*
Metcon
Metcon (2 Rounds for reps)
On a 6:00 Clock:
3 Rounds
10 Deadlifts (135/95#)
10 Shoulder to Overhead (135/95#)
Max Calorie Row in Remaining Time
–Rest 2:00–
On a 4:00 Clock:
3 Rounds
10 Deadlifts (135/95#)
10 Shoulder to Overhead (135/95#)
Max Wall Walks in Remaining Time
.
.
Scale Weight on Bar as Needed
Goal is to Have Time to Row and For Wall Walks
Score is Max Calories AND Max Wall Walks
Strength
Metcon (No Measure)
6 Sets For Quality:
5 Heavy Deadlifts
1 Max Set of Strict Press
.
.
Share Barbells!!!!
Should Be Able to Maintain Around 10 Reps Every Set for Strict Press
Deadlifts ARE NOT Touch and Go
