Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
500m Bike/250m Row
8L/8R Banded Side Steps
8 Banded Air Squats
8 Banded Glute Bridges
Into Barbell Warm-Up:
8 Good Mornings
8 Bent Over Rows
8 Back Squats w/2sec Pause @Bottom — Keep Tall Chest
Weightlifting
18min TIME CAP
Back Squat (5×5)
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TEMPO = 2sec Down 2sec Pause @ Bottom of EVERY Rep
LIGHT WEIGHT! 50% or Less of 1RM
Metcon
Metcon (Weight)
15min EMOM:
Min1 — 12/8 Bike/Row/Ski Cals
Min2 — 8 SA Devil’s Press (50/35#)
Min3 — 12 Box Jump Overs
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Scale Weight on DB as Needed
Scale Height on Box or Do Box Step Overs
RX = Reps as Written With RX Weight
