CrossFit – Thu, Nov 17

17
Nov

CrossFit – Thu, Nov 17

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row/500m C2/250m Ski

10 PVC Pass Throughs

5L/5R PVC Around the Worlds

10 PVC Good Mornings

10 PVC Overhead Squats

5L/5R Samson Stretches

10 Up Dog to Down Dog

Into:

3L/3R DB Lunges

5 Sit-Ups

3L/3R Alt DB Snatches

–Find Workout Weight For DB!!–

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP WITH A PARTNER:

30 DB Lunges (50/35#)

20 Sit-Ups

30 Alt DB Hang Snatches (50/35#)
*One Work, One Rest*

**Scale Weight on DB as Needed**

Accessory

Metcon (No Measure)

4 Sets:

60sec Wall Sit (Optional Weighted)

60sec Plank Hold (Optional Weighted)
*Rest as Needed in Between Sets*