CrossFit – Wed, Oct 26

26
Oct

CrossFit – Wed, Oct 26

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250 Meter Row or Ski

8 Boot Strappers

8 Groiners (4 ea side)

8 Goblet Squats w/ DB (Moderate Weight)

8 Overhead Press (front rack DB)

6 Suitcase Lunge w/ DB (3 ea)

1 Round:

8 Push Up to Down Dog (drive heels down)

30 Sec Pigeon Stretch R

30 Sec Pigeon Stretch L

Weightlifting

Front Squat (6×2)

*20min TIME CAP*

**HEAVY DAY AGAIN!!!**

**Suggested % = 70, 75, 80, 85, 90, 95**

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

10 Air Squats

15 Sit-Ups

30 Double Unders
*2:1 Singles*