CrossFit – Wed, Oct 19

19
Oct

CrossFit – Wed, Oct 19

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/500m Row/.6 Assault Bike

2 Rounds:

8L/8R Banded Side Steps

8 Banded Air Squats

8 Banded Glute Bridges

8 Push-Ups

4 Up Dog to Down Dog

8 Shoulder Taps

30sec Child’s Pose Hold

Weightlifting

Front Squat (6×2

*Suggested % = 70, 70, 75, 80, 85 90*
**20min TIME CAP**)

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

15 Sit-Ups

10/7 Calorie Bike

5 Push-Ups

Accessory

Metcon (No Measure)

OPTIONAL EXTRA WORK

3 Rounds:

10L/10R DB Bicep Curls

15 Dips — Ring Dips, Box Dips, ¬†or Bench Dips