CrossFit – Thu, Nov 10

10
Nov

CrossFit – Thu, Nov 10

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row

Then

2 Rounds:

10 Boot Strappers

5/5 Rotations in bottom of squat

10 Up Dog to Down Dog

5 No Push Up Burpees

1 Round w/ Empty Bar (with Coach!):

5 Strict Press

5 Push Press

5 Sumo Deadlifts

5 High Pulls (in sumo stance)

5 Sumo Deadlift High Pulls

*start loading workout weight after

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Mobility (Optional)

1-3 Rounds:

1 Minute Pigeon Stretch ea side (on box)

1 Minute Couch stretch (ea side)

1 Minute Banded Lat Stretch (ea side- green band)