CrossFit – Mon, Oct 10


CrossFit – Mon, Oct 10

Crescent City Crossfit – CrossFit


2 Rounds:

250 M Row or Ski

5/5 Cossacks (Hold 2 sec at bottom)

10/10 Side Steps with Band

10 Banded Glute Bridges (5 sec hold at top)

10 Shoulder Taps

10 Scap Push Up to Down Dog

10 Side Plank w/ Rotation (5 ea)

*Review of Front Squat Technique    Points Of Performance

 feet with shoulder width apart

Hands on the sides of the shoulders

Hold bar with loose grip

Elbows high, at the level of the shoulder

Hips descend lower than knees

Heels in contact with floor


Front Squat (5×8

*Suggested % = 60, 65, 70, 70, 75*
*20min TIME CAP*
**Rest in Between Sets!!!**)


Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

20 Plate Ground to Overhead (25/15#)

10 Burpees to Plate

200m Run

*Scale 200m Run to 400m Bike*