Announcements
Turn and Burn (Noon Class) Cancelled for Wednesday, May 31
Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
5L/5R Banded Around the Worlds
10 Banded Pass Throughs
10 Banded Strict Press
5 Up Dog to Down Dog
5L/5R Thoracic Rotation in Spiderman Lunge
With Empty Bar:
5 Strict Press
5 Push Press w/2sec Pause @ Bottom of Dip Position
Weightlifting
14min TIME CAP
Push Press (4×5)
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Start First Set @50% of 1RM and Ascend in Weight Every Set
Metcon
15min TIME CAP
Metcon (Time)
3 Rounds For Time:
20/15 Calorie Bike
30 SA DB Shoulder to Overhead (50/35#)
60 Double Unders
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Scale Weight on DB as Needed
60 Double Unders = 120 Singles
