CrossFit – Tue, Oct 25

25
Oct

CrossFit – Tue, Oct 25

Crescent City Crossfit – CrossFit

Warm-up

Tabata on Any Machine

(6 x 20 Sec on 10 Sec off)

2 Rounds W/ Empty BB:

6 Good Mornings

6 Elbow Rotations

6 Back Squats (Pause at bottom)

6 Strict Press

6 Push Press

6 Push Jerks

Then Power Clean warm up with coach

Metcon

Metcon (Time)

In Teams of 2 For TIME:

800m Run

60 Power Cleans (135/95#)

40 Box Jumps (24/20)

60 Shoulder to Overhead (135/95#)

800m Run
*1 Work, 1 Rest*

**Break Up Reps As Needed, Scale Weight as Needed**

**25min TIME CAP**

CORE

Metcon (No Measure)

OPTIONAL CORE

3 Rounds NOT FOR TIME:

30sec Hollow Hold

30sec L Side Plank

30sec R Side Plank

–Rest as Needed in Between Rounds–