Announcements
No Childcare on 6/28
Kid’s Krewe Cancelled for 6/30 (Child Care will be available)
Crescent City Crossfit – CrossFit
Warm Up
2 Min Row or Bike (Choose your Machine for the workout)
8 Bootstrappers
8/8 Single Leg Glute Bridges
8/8 Scorpions
8 Scap Push Up to Down Dog
6 Inchworms to Shoulder Tap
With Empty Barbell:
4 Good Mornings
4 Being the Neck Press
4 Jump and Land Drill- No Bar
4 Jerk Drop (from front rack or from forehead)
4 Push Jerks
Weightlifting
14min TIME CAP
Push Jerk (4×4)
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Work on Technique
Keep It Light!!!
Work on Drop Drills if Needed
Metcon
16min TIME CAP
Metcon (Time)
4 Rounds For Time:
15 Toes To Bar
20/15 Calorie Row or Bike
15 Deadlifts (155/105#)
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Scale Weight on Bar as Needed
Scale TTB With Hanging Knee/Straight Leg Raises or Lying Toes to Rig
