Announcements
GYM WILL BE CLOSED OCT 7TH AND 8TH
Crescent City Crossfit – CrossFit
Warm Up
6min AMRAP:
100m Run/200m Bike
6 Air Squats
6 Step Ups
6 SA DB Strict Press (3L/3R)
Metcon
Metcon (3 Rounds for reps)
AMRAP 3min:
200m Run
10 DB Box Step Ups (24/20)
Max Alternating DB Snatches (50/35#)
Rest 1min
AMRAP 5min:
400m Run
25 DB Box Step Ups
Max Alt DB Snatches
Rest 2min
AMRAP 7min:
600m Run
40 DB Box Step Ups
Max Alt DB Snatch
Rest 3min
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Score is MAX Reps
Scale Height of Box as Needed
Scale DB Weight as Needed
200m Run = 500/400m Bike
400m Run = 1000/800m Bike
600m Run = 1500/1200m Bike
Metcon (Time)
For Time:
800m Run
40 DB Box Step Ups
40 Alt DB Snatches
.
.
Scale Height of Box as Needed
Scale DB Weight as Needed
800m Run = 2000m/1600m Bike
Mobility
FOAM ROLL!!
1min Each Quad
1min Each Hamstring
1min Low Back
1min Mid Back to Upper Back
1min Each IT Band (Gently)
