CrossFit – Tue, Nov 1

1
Nov

CrossFit – Tue, Nov 1

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2 Bike/0.6 Miles AB/ OR 400 M Run

2 Rounds:

8 Banded Squats

6/6 Banded Side Steps

8 Banded Glute Bridges

4/4 Scorpions

8 PVC Pass Throughs

4/4 PVC Around the Worlds

4 PVC Toe touch to Overhead reach

30 Sec Lat Stretch with PVC (standing)

Weightlifting

Front Squat (6×1)

*1 Rep Max Day! — 20min TIME CAP*

**Suggested % = 80, 85, 90, 95, 100, 105+**

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

8 Shoulder to Overhead (95/65#)

100m Run

10 Sit-Ups
*Scale Weight on Bar as Needed*

**Scale 100m Run to 200m Bike**