CrossFit – Wed, Oct 12

12
Oct

CrossFit – Wed, Oct 12

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row or Ski

50 FT Walking Quad Stretch

50 FT Leg Kicks

50 FT Hamstring Scoops

50 FT Broad Jumps

50 FT Bear Crawl

50 FT Crab Walk (Forward)

50 FT Crab Walk (Backwards)

Follow Along with Coach:

6 Empty Bar Back Squats

6 Empty Bar Strict Press

6 Empty Bar Push Press

Metcon

Hammer Head (Time)

5 Rounds for Time:

15 Push Press (95#/65#)

10 Box Jumps (24in/20in)

300m Row
*Scale Weight on Bar as Needed*

**Scale Box Jumps to Step Ups**

**18min TIME CAP**

CORE

Metcon (No Measure)

4 Rounds FOR QUALITY:

15 Barbell Bent Over Rows

60sec Front Plank

10 Barbell Good Mornings