Announcements
Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day)
Crescent City Crossfit – CrossFit
Warm Up
400m Run/500m Row/1000m Bike
10 Boot Strappers
10 Prisoner Step Back Lunges w/Twist
10 Prisoner Good Mornings
10 Inchworms in Place
20 Shoulder Taps
20 Jumping Jacks
With Empty Bar:
6 Strict Press
6 Push Press
6 Front Squats
6 Thrusters
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 15:00min:
200m Run
10 Thrusters (125/85#)
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Goal is to Have About 1min of Consistent Rest
Scale Weight on Bar as Needed
200m Run = 500/400m Bike
Accessory
Metcon (No Measure)
4 Sets for Quality:
18/12 Calorie Row
12 Bent Over Rows
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Bent Over Rows are With a Barbell — Choose Light to Medium Weight
