CrossFit – Mon, Oct 17

17
Oct

CrossFit – Mon, Oct 17

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m Run/250m Row

50FT Leg Kicks

50FT Butt Kicks

50FT Walking Quad Stretch

50FT Hamstring Scoops

8 Banded Pass Throughs

8 Banded Pull Aparts

8 Banded Strict Press

4L/4R Banded Around the Worlds

Metcon

Metcon (AMRAP – Rounds and Reps)

3x6min AMRAP:

12 Goblet Squats (53/35#)

9 Box Jump Overs (24/20)

6 Toes to Bar

–Rest 2min–

*Scale Weight of KB as Needed*

*Scale Height of Box OR Do Step Overs*

**PICK UP WHERE YOU LEFT OFF**

CORE

Metcon (No Measure)

OPTIONAL CORE

3 Rounds:

10L/10R Single Arm Bent Over Rows

16 Leg Lifts Over DB