CrossFit – Sat, Dec 9

Announcements

PLEASE DO NOT FORGET:

1. Transaction fees will be passed on to all invoices beginning January 1st.
2. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st and will be good for 6 months.

Crescent City Crossfit – CrossFit

Warm Up

400 Meter Run or 1000 Meter Bike

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2 Rounds:

6 Inchworms with Push Up

8 NP Burpees

10 Air Squats

12 Spiderman Rotations (6 ea)

Barbell Warm Up

5 Shrugs from Hang

5 High Pulls from Hang

5 Power Cleans from Hang

5 Shrugs from Above knee

5 High Pulls above knee

5 Power Cleans above knee

5 Shrugs from Mid Shin

5 Power Cleans from Mid shin

*Add weight to barbell

Rosemarie Dominick (AMRAP – Rounds and Reps)

19 Minute AMRAP:

7 Power Cleans

11 Box Jumps (24″/20″)

300 Meter Run

12 Deadlifts

61 Double Unders

https://www.gofundme.com/f/qmqb9-help-with-medical-expenses
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*Solo WOD but Partner if you want

*Suggested Barbell Weights: (155/105#, 135#/95#, 115#/75#, 95#/65#, 75#/55#)

*DL and PC = same weight

*61 DU= 122 Singles

*Sub Power Cleans for KB Swings or Heavy Slam Balls

Post Workout Mobility

1 Min Each Side Pigeon Pose on Box

1 Min Calf Stretch ea side on box