CrossFit – Thu, Nov 3

3
Nov

CrossFit – Thu, Nov 3

Crescent City Crossfit – CrossFit

Warm-up

4 Rounds: 30 Sec on, 15 Sec Off on any Bike

*Increase intensity each round

Then

1 Round:

50 FT Hamstring Scoops

50 FT Leg Kicks

50 FT Samson Lunges

50 FT Walking Quad Stretch

50 FT Cossacks

50 FT Bear Crawl

1 Round with workout weight:

6/6 DB Strict Pres

6/6 DB Push Press

6 Alt DB Hang Snatch

Metcon

Metcon (3 Rounds for reps)

3x5min AMRAP:

400m Run

20 Alt Hang DB Snatches (50/35#)

Max Bike Calories

–Rest 2min–

CORE

Metcon (No Measure)

4 Rounds NOT FOR TIME:

16 Leg Lifts Over DB

14 Plank DB Drags