CrossFit – Wed, Nov 2

2
Nov

CrossFit – Wed, Nov 2

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row

10 Inchworms (pushup optional)

10 Up Dog to Down Dog

10 Bird Dogs (5 ea)

10 Up and Overs (5 ea)

10 Scorpions (5 ea)

10 Rotations in squat (5 ea)

30 Sec Child’s Pose

30 Sec Pigeon Stretch Right

30 Sec Pigeon Stretch Left

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Strength

12min TIME CAP

Metcon

Metcon (Weight)

4 Rounds NOT FOR TIME:

8L/8R Landmine Lateral Raise

10 Banded Bicep Curls
*Score is Weight on the Landmine*

Metcon (Time)

5 Rounds for Time:

500/350m Row

15 Deadlifts (185/135#)
*Scale Weight on Bar as Needed*

**16min TIME CAP**