CrossFit – Tue, Jun 20

Announcements

12 PM Cancelled Wedesday 6/21

Crescent City Crossfit – CrossFit

Warm Up

400m Run/500m Row/1000m Bike

10L/10R Banded Side Steps

14 Banded Air Squats

14 Banded Glute Bridges

14 Bird Dogs

14 Up and Overs

14 Scorpions

Metcon

25min TIME CAP

Metcon (Time)

For Time:

1000m Row

40 Front Rack Reverse Lunges (95/65#)

40 Sit-Ups

500m Row

20 Front Rack Reverse Lunges

20 Sit-Ups

250m Row

10 Front Rack Reverse Lunges

10 Sit-Ups
.

.

Scale Weight on Bar as Needed

Scale Row Meters as Needed

CORE

CORE

2 Rounds for Reps:

1 Minute: Russian Twist

-rest 1min-

1 Minute: Flutter Kicks

-rest 1min-

1 Minute: Plank Hold (weighted)

-rest 1min-
.

.

Score is MAX Reps on Every Movement for Every Set