Announcements
November Saturday Seminar- Rowing Clinic with Coach Bob
November 18th at 8 AM (Limited to 12 participants)
Must reserve your spot for participation by messaging the gym on Facebook/ Instagram OR text at 504-229-4233
Crescent City Crossfit – CrossFit
Warm Up
400m Run/1000m Bike
With Light KB:
8L/8R Suitcase Deadlifts
8L/8R Presses
8L/8R Single Arm Swings
12 Goblet Squats
12 Goblet Cossacks
6L/6R Goblet Reverse Lunges
6L/6R Halos
Rig Warm-Up:
5 Scap Pull-Ups
5 Kip Swings
1-3 Strict Pull-Ups
2-5 Kipping Pull-Ups
Metcon
20min TIME CAP
Metcon (3 Rounds for time)
For Time:
40 Lunges
30 Pull-Ups
40 Air Squats
–Rest 2:00–
30 Lunges
20 Pull-Ups
30 Air Squats
–Rest 2:00–
20 Lunges
10 Pull-Ups
20 Air Squats
RX+ = Vested
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Scale Pull-Ups with Assistance or Modify to Ring Rows
Modify Lunges and Squats as Needed
Accessory
Metcon (No Measure)
3 Sets for Quality:
10L/10R SA DB Row
10 Hand Release Push-Ups
