Crescent City Crossfit – CrossFit
Warm Up
2 Min Bike
2 Rounds:
10 Single Leg Deadlifts (5 ea)
10 Groiners (5 ea)
10 Calf Raises
10 Scap Push Ups
Mobility:
30 Sec Goblet Squat Hold
30 Sec Calf Stretch (Right)
30 Sec Calf Stretch (Left)
Skill
Pistol Squats (No Measure)
Every 90 Seconds for 9 Minutes (6 Rounds):
12 Alternating Pistol Squats
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Scaling Options: Supported Pistol, Single Leg Lateral Box Step Down, Single Leg Squat to Bench, Banded
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If unable to perform any of the scaling options above-
*Perform weighted forward box step up (1 DB or 1 KB)
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Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
100m Run
15 Air Squats
10 Pull-Ups
RX+ = Vested
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Scale Pull-Ups With Banded/Jumping Pull-Ups or Ring Rows
100m Run = 300/200m Bike
