Announcements
GYM WILL BE CLOSED OCT 7TH AND 8TH
Crescent City Crossfit – CrossFit
Warm Up
2min ANY Machine
10L/10R Banded Side Steps
10 Banded Forward Zig Zag
10 Banded Backward Zig Zag
10 Banded Glute Bridges
5 Up Dog to Down Dog
10 Bird Dogs
With Empty Bar:
8 Good Mornings
8 Back Squats
8 Bent Over Rows
8 Straight Leg Deadlifts
Weightlifting
20min TIME CAP
Deadlift (5×4)
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Ascend in Weight Every Set
Suggested % = 60, 65, 70, 75
Metcon
14min TIME CAP
Goal Time 10-12min
Metcon (Time)
6 Rounds For Time:
100m Run
5 Sandbag Over Shoulder (100/75#)
8 Chest to Bar Pull-Ups
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Scale Weight on Sandbag as Needed (Use Slamball if Needed)
Scale C2B with Pull-Ups or Ring Rows
100m Run = 300/200m Bike
