CrossFit – Wed, Nov 23

23
Nov

CrossFit – Wed, Nov 23

Crescent City Crossfit – CrossFit


Warm-up

500 Meter Row

10 Rotations in Squat (5 e)

10 Rotations in Spiderman Lunge (5 ea)

10 Hamstring Scoops (5 ea)

10 Scorpions (5 ea)

10 Up and Overs (5 ea)

10 Glute Bridges

30 Sec Couch Stretch Left

30 Sec Couch Stretch Right

30 Sec Lat Stretch Right (holding rig)

30 Sec Lat Stretch Right (holding rig)

Then with Workout weight and rope:

20 Singles or 10 DU

5 Russian KB swings + 5 American KB Swings

3 No Push Up Burpees

Metcon

Burn The Bird (Time)

4 Rounds for Time:
250 meter Row
20 Kettlebell Swings (53/35 lb)
15 Double-Unders
100 meter Run
5 Burpees
*Scale KB as Needed*

**2:1 Doubles to Singles**

Metcon

*Rest 5min In Between Metcons*

Eat the Bird (AMRAP – Rounds and Reps)

10min AMRAP:

15/10 Calorie Row
30 Russian Twists (25/15# Plate)
20 Ground to Overhead (25/15#)
*Scale Weight on Plate as Needed*