CrossFit – Mon, Oct 24

24
Oct

CrossFit – Mon, Oct 24

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

60 Sec Bike

6 No Push Up Burpees

6/6 Spiderman Lunge w/ Rotation

8 KB Halos (4 ea side)

8 Goblet Squats w/ KB

8 KB Deadlifts

30 Sec Squat Hold w/ KB

Weightlifting

Front Squat (5×3)

*20min TIME CAP*

**Getting Heavy This Week!**

**Suggested % = 70, 75, 80, 85, 90**

Metcon

Metcon (Checkmark)

10min EMOM:

Min1 — 12/8 Calorie Bike

Min2 — 15-18 Slamballs (30/20#)
*Scale Calories and Slamball Reps as NEEDED*

**Goal is 40s Work 20s Rest**

**Scale Weight on Slamball as Needed**