Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Crossfit – Functional Fitness
Warm Up
300 m Run
50 ft Leg Kicks
50 ft Lunge, Lunge, Squat
50 ft Bear Crawl
200 m Run
50 ft Inch Worms w/ Push-up
50 ft Cossacks
50 ft Hamstring Scoops
Rig Warm Up for Pull-ups:
2 Sets:
20 Sec Pull Up Hang
10 Scap Pull Ups
5 Strict Pull Ups or 5 Ring Rows
10 Kip Swings
3-5 Pull ups/variation
Barbell Warm Up for Thrusters
Metcon
18min TIME CAP
Metcon (Time)
15-12-9-6-3
Pull-ups
Thrusters (95/65)
Start each round with 200 m run or 500 m bike
.
.
Scale Weight on Thrusters as Needed
Scale Pull-ups to banded, jumping, or ring rows
Accessory
Metcon (Checkmark)
3-4 Sets for Quality:
100FT Uneven KB Carry
30sec Handstand Hold or 30 Shoulder Taps From Plank
