Crescent City Crossfit – CrossFit
Warm Up
500/400m Ski or Row
Banded Shoulder Warm-Up:
15 Pass Throughs
12 Around the Worlds (At The Hip)
15 Strict Press
12 Diagonals (Each Side)
15 Front Pull-Aparts
With Empty Bar:
5 Good Mornings
5 Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Sotts Press (Use Band If Needed)
5 Snatch Balance
Weightlifting
14min TIME CAP
Snatch Balance (5×3)
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Take From Rack if Desired
Light to Moderate Weight — Work on Dropping Underneath Bar
Use Empty Bar if Needed
If You Cannot Squat Then Receive Bar in Power Position
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Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
200m Run
12 Deadlifts (185/135#)
9 Pull-Ups
RX+ = Chest to Bar Pull-Ups
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Scale Weight on Bar as Needed
Scale Pull-Ups With Bands or Jumping Pull-Ups or Ring Rows
200m Run = 500/400m Bike
