CrossFit – Mon, Nov 7

7
Nov

CrossFit – Mon, Nov 7

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

1 Min Bike

8 Push Ups

8 Straight Leg Sit Ups

8 Single Leg Bridges (4 ea)

8 Lunges with Twist (twist towards front leg)

8 Good Mornings (Hands behind head)

8 Hamstring Scoops (4 ea)

8 Jump Squats

Strength

12min TIME CAP

Superset Each Set of Split Squats With a Max Set of Ring Rows

Bulgarian Split Squat (4×6 (6 Each Leg))

*Use Two DBs For Weighted Split Squats*

Ring Rows

Metcon

Overthrown (Time)

3 Rounds for Time:

1000m Bike

20 Burpees

20 deadlifts (225#/155#)
*Scale Weight on Bar as Needed*

**.6 on Assault Bike**

**20min TIME CAP**