Crescent City Crossfit – CrossFit
Warm Up
400m Run/1000m Bike/500m Row
12 Double DB Strict Press
12 Double DB Deadlifts
10 A’s Y’s T’s (No Weight)
10 (Each Side) Plank DB Drags
12 Groiners
12 Boot Strappers
12 Slow Calf Raises
Workout Primer:
4 HSPU’s or Z Press
4 Step Ups
4 Box Jumps
Metcon
Metcon (2 Rounds for reps)
6min AMRAP:
8 Handstand Push-Ups
100m Run
12 Box Jumps (24/20)
–Rest 3min–
8min AMRAP:
16 Handstand Push-Ups
200m Run
24 Box Jumps (24/20)
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Scale HSPU’s to DB Z Press
Scale Height on Box or Box Step Ups
CORE
Metcon (No Measure)
3 Sets:
20 Leg Lifts Over DB
20 Banded Dead Bugs
