CrossFit – Thu, Oct 13

13
Oct

CrossFit – Thu, Oct 13

Crescent City Crossfit – CrossFit

Warm-up

*Grab light KB  before warm up

2 Rounds:

250 M Row or 500 M C2 Bike

8 Goblet Squats

8 KB RDL’s (Double Leg)

8 Plank Pull Throughs w/ KB (8 total)

20 Sec Goblet Squat Hold

20 Sec Pigeon Stretch Right

20 Sec Pigeon Stretch Left

Weightlifting

Front Squat (6×3)

*3sec Pause at the Bottom of the Last Rep of EVERY SET*

**20min TIME CAP**

**Suggested %’s = 70, 70, 75, 80, 80**

Metcon

Metcon (4 Rounds for reps)

4 x 2min AMRAPs:

30 Sit-Ups

Max Rep Deadlifts (185/135#)

–Rest 1min in Between AMRAPs–

RX+ = 225/155#

*Scale Weight on Bar as Needed*

**GOAL is to Have 1min of DLs**