CrossFit – Mon, Nov 14

14
Nov

CrossFit – Mon, Nov 14

Crescent City Crossfit – CrossFit

Warm-up

*Grab Red Band and KB before w/u

500 Meter Row/Ski OR 400 M Run

2 Rounds:

12 Air Squats

12 KB Swings

12 KB Deadlifts

12 Banded Pull Aparts

12 Banded Pass Throughs

1 Round:

100 FT KB Overhead Carry Right

100 FT KB Overhead Carry Left

Strength

12min TIME CAP

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Metcon (Weight)

4 Sets:

10 Landmine Squats

15 Slider Plank Jacks
*Score is Weight on Squats*

Metcon

Metcon (Time)

5 Rounds For Time:

200m Run

10 Shoulder to Overhead (125/85#)

40 Double Unders
*15min TIME CAP*

*200m Run = 400m C2*

**Scale Weight on Bar as Needed**

**2:1 Dubs to Singles**