Announcements
No Childcare on 6/28
Kid’s Krewe Cancelled for 6/30 (Child Care will be available)
Crescent City Crossfit – CrossFit
Warm Up
2min on a Bike or Row
2 Rounds:
8L/8R Banded Side Steps
8 Banded Air Squats
8 Banded Glute Bridges
6L/6R Cossacks
6 Inchworms w/Up Dog Hold
6L/6R Bird Dogs
Workout Primer:
4 Slamballs
4 Reverse Lunges w/Slamball
4 SA Alt DB Snatches
4 Reverse Lunges w/DB
Metcon
Metcon (2 Rounds for reps)
7min AMRAP:
20 Slamballs (30/20#)
14 Reverse Lunges w/Slamball
–Rest 3min–
7min AMRAP:
20 SA Alt Hang Snatches (50/35#)
14 Reverse Lunges w/DB
.
.
Scale Weight on Slamball and DB as Needed
Body Weight for Lunges if Needed
Accessory
Metcon (No Measure)
4 Sets for Quality:
8L/8R Bulgarian Split Squats
30sec Side Plank (Each Side)
