CrossFit – Thu, Oct 6

6
Oct

CrossFit – Thu, Oct 6

Crescent City Crossfit – CrossFit

Warm-up

400m Run/1000m Bike/500m Row

50FT Hamstring Scoops

50FT Butt Kicks

50FT Inchworms w/Up Dog Hold

50FT Samson Lunges

With Empty Bar:

8 Strict Press

8 Good Mornings

8 RDL’s

8 Barbell Shrugs

8 Bent Over Rows

8 Deadlifts

*WARM UP TO DEADLIFT WEIGHT BEFORE STARTING WORKOUT!!!*

Metcon

Metcon (Time)

5 Rounds For Time:

15 Pull-Ups

12 Calorie Bike

9 Deadlifts (185/135#) (RX+ 225/155#)

*30min TIME CAP*

**Scale Deadlift Weight as Needed**

**Scale Pull-Ups as Needed**