CrossFit – Wed, Nov 9

9
Nov

CrossFit – Wed, Nov 9

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row or Ski

10/10 Spiderman Lunge with Rotations

10 Samson Lunges

10 Plank to Alternating Toe Touch

10 Push Ups

10 Up and Overs

30 Sec ea Lat Stretch (holding onto rig)

30 Sec ea Hamstring Stretch (against rig)

30 sec ea Calf stretch (against rig)

BMU/Pull Up Progression with Coach:

5 Scap Pull Ups

5 Kip Swings

5 Hips to Bar (for BMU)

1-3 BMU or 2-3 C2B Pull ups or 2-3 Kipping Pull ups

Metcon

Schlitz (Time)

4 Rounds For Time:
400m Run
4 Muscle-Ups
40 Double Unders
*20min TIME CAP*

**Scale MU With 8 Chest to Bar Pull-Ups OR 12 Pull-Ups/Ring Rows**

**2:1 Doubles to Singles**

CORE

Core

3 Rounds for Time:

40 Flutter Kicks (Holding Plate)

45s Side Planks (L/R)