CrossFit – Wed, Aug 16

Crescent City Crossfit – CrossFit

Warm Up

2 Rounds Banded Warm-Up:

100m Run (No Band :l)

8L/8R Banded Side Steps

8 Banded Air Squats

8 Banded Glute Bridges (2sec Hold @Top)

6 Inchworms in Place w/Up Dog Hold

With Empty Bar:

4 Good Mornings

4 Bent Over Rows

4 Romanian DL’s

Weightlifting

Romanian Deadlift (RDL) (5×6)

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40-50% of 1RM Deadlift

Metcon

Metcon (AMRAP – Reps)

12min AMRAP:

3/6/9/12 etc Wallballs (20/14#)

3/6/9/12 etc Toes to Bar

15/10 Calorie Bike
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15/10 Calories on Bike Remain the Same Throughout