CrossFit – Wed, Oct 5

5
Oct

CrossFit – Wed, Oct 5

Crescent City Crossfit – CrossFit

Warm-up

500 M Row or 0.6 Miles Assault Bike

10 PVC Pass Throughs

10 PVC Around the Worlds (5 ea)

10 PVC Good Mornings

10 PVC Back Rack Lunges (5 ea)

8/8 Spiderman Lunge with Rotation

8/8 Scorpions

8/8 Up and Overs

8 Glute Bridges

8 Air Squats (Hold 5 Sec at bottom ea rep)

*Warm Up With Empty Bar BEFORE Loading For Front Squats*

Weightlifting

Front Squat (3×3, 2×2)

*3×3 = 60, 65, 70%*

*2×2 = 75, 80%*

**20min TIME CAP**

Metcon

Metcon (AMRAP – Reps)

9min AMRAP:

3, 6, 9, 12, 15, etc

Wallballs (20/14#)

10, 15, 20, 25, 30, etc

Double Unders

*2:1 Double to Singles*