Announcements
FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!!
BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS
PRIZES WILL BE AWARED TO THE WINNER
Crescent City Crossfit – CrossFit
Warm Up
ANY Machine 3 Rounds of 30on/30off
12 Banded Pass Throughs
12 Banded Around the Worlds
12 Banded Strict Press
12 Banded Front Pull Aparts
12 Bird Dogs
6 Inchworms in Place With Reach Outs
6 No Push-Up Burpees
With Empty Bar:
10 Behind the Neck Elbow Rotations
10 Alt Front Rack Elbow Rotations
5 Strict Press
5 Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
12 Bar Facing Burpees
10 Push Press (95/65#)
.
.
Scale Weight on Bar as Needed
Scale Burpees as Needed
Accessory
Metcon (No Measure)
4 Sets for Quality:
Easy 15/11 Calorie Row
6-10 Strict Pull-Ups
.
.
Scale Pull-Ups as Needed — Should be DIFFICULT!
