Crescent City Crossfit – CrossFit
Warm Up
500m Row/1000m Bike/.6mi Assault Bike
14 PVC Pass Throughs
14 PVC Around the Worlds
14 PVC Toe Touches to Overhead Press
14 Bird Dogs
7 Push Up to Down Dog
14 Thoracic Rotations in Spiderman Lunge
14 Scorpions w/1sec Hold on Each Side
*Set Up Bar On Rig and Warm-Up With Empty Bar BEFORE Adding Weight*
Weightlifting
12min TIME CAP
Bench Press (4×10)
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6 Second Hold at the Top of the LAST Rep
50-60% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
12/8 Bike Calories
16 SA DB Push Press (50/35#)
12 Wallballs (20/14#)
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Scale Weight on DB and WB as Needed
