CrossFit – Wed, Nov 16

16
Nov

CrossFit – Wed, Nov 16

Crescent City Crossfit – CrossFit

Warm-up

*Grab KB (use your normal workout weight)

2 Rounds:

200 Meter Run OR 250 M Ski OR 0.3 Miles AB OR 500 M C2B

10 Boot Strappers

10 Spiderman Rotations (alternate sides each rep)

10 Scorpions (alternate each rep)

10 Air Squats

10 KB RDL’s

10 KB Bent Over Row (Row with both hands on handle)

1 Round:

40 Sec Front Plank

40 Sec Side Plank Right

40 Sec Side Plank Left

Then Review of Sandbag to Shoulder with Coach!

Metcon

30min TIME CAP

Metcon (Time)

For Time:

1 Mile Bike

40 Sandbag or Medicine Ball Over Shoulder

40 Burpees

1 Mile Bike

30 Sandbag or Medicine Ball Over Shoulder

30 Burpees

1 Mile Bike

20 Sandbag or Medicine Ball Over Shoulder

20 Burpees
*1 Mile on C2 = 1600m*