Announcements
PLEASE DO NOT FORGET:
- Transaction fees will be passed on to all invoices beginning January 1st.
- If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st and will be good for 6 months.
Crescent City Crossfit – CrossFit
Warm up
2min Row
15 PVC Good Mornings
10 PVC Around the Worlds
15 PVC Pass Throughs
20 Single Unders
10 PVC Toe Touches to Overhead Press
15 PVC Overhead Squats
10 PVC Cossacks
20 Single Unders
10 Cat Camels
10 Up and Overs
10 Scorpions
5 Up Dog to Down Dog
With Empty Bar:
5 Shrugs From Power Position
5 Shrugs From Hang Position
5 High Pulls From Hang Position
5 Hang Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
4x4min AMRAP:
300/200m Row
12 Hang Cleans (95/65#)
30 Double Unders
–Rest 2min–
RX+= 135/95#
.
.
PICK UP WHERE YOU LEFT OFF
Scale Weight on Bar as Needed
2:1 Doubles to Singles
CORE
Metcon (No Measure)
4 Sets For Quality:
30sec L Side Plank
30sec R Side Plank
20 Shoulder Taps
