Announcements
Gym closed January 11th and 12th (Saturday and Sunday) to host a course. Regular schedule resumes on Monday, January 13th.
Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
10 Banded Pass Throughs
10 Banded Strict Press
6L/6R Banded Diagonals
10 Banded Around the Worlds
30 sec Front Plank Hold
10 Air Squat w/ 2 Sec Hold
10 Bird Dogs
10 World’s Greatest Strech
Machine Intervals
Ski/Bike/Row Intervals (4 Rounds for time)
4 Sets:
250m/200m Ski, Bike, or Row
–90sec Rest–
.
.
Use Machine of Choice and Stick With It
Score is Time for Each Set
BIKE IS 500/400M
Metcon
25min TIME CAP
Metcon (Time)
4 Rounds For Time:
100m Farmers Carry (53s/35s#)
10 DB Step Ups (50/35#)
REST 3 MIN
4 Rounds:
10 Single Arm Devils Press (50/35#)
10 Pull-Ups
Score is TOTAL Time WITH Rest
.
.
Scale Weight on DB as Needed
Scale Height on Box as Needed
Scale Pull-Ups to Banded or Ring Rows
