Announcements
12 PM Cancelled Monday, June 26th
Crescent City Crossfit – Endure
Warm Up
Any Machine Tabata Warm Up
6 Rounds of 20 sec work 10 sec rest
*Build in intensity each round
-THEN-
10 Alternating Groiners
8 Boot Strappers
8 Prisoner Squats
8/8 Rotations in Squat
8 Prisoner Good Mornings
Review of Sandbag Over Shoulder and Warm up to workout weight
Ryan’s Final Countdown (4 Rounds for reps)
Every 5 Minutes for 20 Minutes:
22/16 Cal Bike
22/16 Cal Row or Ski
Max Reps Sandbag Over Shoulder 100#/75#
-Rest 3 Minutes before 10 Min AMRAP-
Movement Demo Videos:
Sandbag Over Shoulder
Stress Carry (AMRAP – Rounds and Reps)
10 Minute AMRAP:
200 Meter Run
200 FT Sandbag Carry (Bear Hug)
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Rig to Rig is 50 FT
200 FT will be 4 laps
-Scale weight on sandbag or use slam ball
