CrossFit – Thu, Mar 9

Crescent City Crossfit – CrossFit

Warm Up

400m Run/500m Row

2 Rounds:

8L/8R Banded Side Steps

8 Banded Air Squats

8 Banded Glute Bridges

4L/4R Scorpions

4L/4R Up and Overs

4 Push Up to Up Dog Hold

With Empty Bar:

6 Good Mornings

6 RDL’s

6 Deadlifts w/3sec Lower

Weightlifting

20min TIME CAP

Deadlift (5×4)

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Ascend in Weight Every Set

Suggested % = 60, 65, 70, 75, 80

Metcon

Metcon (2 Rounds for reps)

7min AMRAP:

15KB Swings (53/35#)

12 Sit-Ups

9 Pull-Ups

–Rest 3min–

5min AMRAP:

9 KB Swings (53/35#)

6 Sit-Ups

3 Pull-Ups
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Scale Weight on KB as Needed

Score is REPS for 7min AMRAP and REPS for 5min AMRAP