CrossFit – Tue, Oct 11

11
Oct

CrossFit – Tue, Oct 11

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200 Meter Run or 500 M C2 Bike

8/8 Hamstring Scoops in Place

8 Rotations in Squat or Lunge (4 ea)

8 Inchworms (Push Up is Optional)

8/8 DB Strict Press

8/8 DB Hang Snatches

20 Single Unders

Strength

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()

Metcon (Weight)

4 Rounds for QUALITY:

10L/10R Landmine Single Leg Deadlift

10L/10R Banded Pallof Press

–Rest as Needed in Between Rounds–

*12min TIME CAP*

Metcon

Metcon (Time)

3 x 2 RoundsĀ For Time:

15/10 Calorie Bike

20 Alt DB Hang Snatch (50/35#)

40 Double Unders

–Rest 2min After Every 2 ROUNDS–

SCALED:

12/7 Cal Bike

20 Alt DB Hang Snatches (35/20#)

20 Double Unders or 40 Singles

*Score Will Be Total Time With Rest Included*

**2:1 Double to Single Unders**

**22min TIME CAP**