Announcements
PLEASE DO NOT FORGET:
- Transaction fees will be passed on to all invoices beginning January 1st.
- 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
90sec Bike
90sec Ski
12 Banded Pass Throughs
6L/6R Banded Diagonals
12 Banded Front Pull Aparts
6L/6R Banded Around the Worlds
12 Banded Strict Press
6L/6R Hamstring Scoops in Place
12 Prisoner Squats
6L/6R Groiners
6L/6R Thoracic Rotation in Spiderman Lunge
12 Prisoner Good Mornings
Rig Warm-Up:
5 Scap Pull-Ups
5 Kip Swings
2-4 Strict Pull-Ups
2-4 Kipping Pull-Ups
Metcon
30min TIME CAP
Metcon (Time)
5 Rounds for Time:
300m Run
12 Pull-Ups
40 Double Unders
–Rest 1min in Between Rounds–
.
.
Scale Run to 800/600m Bike
Modify Pull-Ups as Needed
2:1 Doubles to Singles
CORE
OPTIONAL
Metcon (No Measure)
3 Sets for Quality:
30 Russian Twists (Body Weight or Plate)
15 V-Ups
