Announcements
CHRISTMAS PARTY DECEMBER 7TH @5PM!!
Crescent City Crossfit – Functional Fitness
Warm Up
400m Run or 1000m Bike
Into 2 Rounds:
8 Barbell Behind the Neck Press
8 Barbell Bent Over Rows
8 Barbell Shrugs
8 Barbell RDL’s
8 World’s Greatest Stretch (4L/4R)
4 Inchworms in Place w/Push-Up
Go Over Push Press, Push Jerk, and Split Jerk w/Coach
Weightlifting
Choose ONE Type of Shoulder to Overhead
16min TIME CAP
Push Press (2×6
2×4
1×2)
.
.
Ascend in Weight as Reps Go Down
Push Jerk (2×6
2×4
1×2)
.
.
Ascend in Weight as Reps Go Down
Split Jerk (2×6
2×4
1×2)
.
.
Ascend in Weight as Reps Go Down
Metcon
15min TIME CAP
Metcon (Time)
For Time:
200m Run
18 Front Squats or Overhead Squats (75/55#)
12 Pull-Ups
200m Run
15 Front Squats or Overhead Squats (95/65#)
10 Pull-Ups
200m Run
12 Front Squats or Overhead Squats (115/75#)
8 Pull-Ups
.
.
Scale Weight on Squats as Needed
Modify Pull-Ups Needed
