Announcements
Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day)
Crescent City Crossfit – Endure
Warm Up
2min on ANY Machine
50FT Banded Side Steps (Down and Back)
50FT Banded Zig Zag Walks (Forward and Back)
50FT Bear Crawl
50FT Inchworms NO Push-Up
10 PVC Passthroughs
10 PVC Around the Worlds
10 PVC Good Mornings
10 PVC Back Squats
Metcon
Metcon (3 Rounds for time)
3 Rounds For Time:
40/30 Calorie Bike
Into 3 Rounds of:
4x25FT Shuttle Sprints
10 Burpee Pull-Ups or Burpee Ring Rows
–Rest 2min–
.
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Two Ring Rows Per Burpee!
