CrossFit – Mon, Nov 21

21
Nov

CrossFit – Mon, Nov 21

Crescent City Crossfit – CrossFit

Warm-up

*grab PVC and light KB

2 Min Bike

12 PVC Pass Throughs

12 PVC Goodmornings

12 PVC External Rotation Pulses (6 ea side)

12 PVC Overhead Squats

12 Russian KB Swings

12 KB Strict Press (6 ea)

12 KB Lunges (6 ea)

12 KB Halos (6 ea direction)

30 Sec Goblet Squat Hold (rock side to side to warm up ankles and hips)

then

5 Tempo Front or Overhead Squats with Empty Bar (2 second lower, 2 sec hold at bottom)

5 No Push Up Burpees

Metcon

Metcon (4 Rounds for reps)

4x4min AMRAPs:

21/15 Calorie Bike

15 Front Squats (RX+ = Overhead Squats) (95/65#)

Max Burpees Over Bar

–Rest 2min–
*RX+ = Overhead Squats at RX Weight*

*Score is Max Burpees Every Round*

Strength

Turkish Get Up (4×1 (1 Each Side))

*Ascend in Weight Every Set*