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
