Crescent City Crossfit – CrossFit
Warm Up
500m Row/1000m Bike
2 Rounds:
8L/8R Banded Side Steps
8 Banded Glute Bridges
8 PVC Pass Throughs
8 PVC Around the Worlds
Rig Warm-Up:
5 Kip Swings
5 Hanging Knee Raises
5 Kipping Knee/Straight Leg Raises
2-3 Toes to Bar
Metcon
22min TIME CAP
Goal Time 16-18min
Metcon (Time)
4 Rounds For Time:
400m Run
15 Shoulder to Overhead (95/65#)
12 Toes to Bar
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400m Run = 1000/800m Bike
Scale Weight on S2O as Needed
Modify Toes to Bar With Weighted Sit-Ups
Accessory
Paused Front Squat (5×2)
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2sec Pause at the Bottom of Every Rep
Start @60% and Build in Weight
