Announcements
CHRISTMAS PARTY DECEMBER 7TH @5PM!!
Crescent City Crossfit – Functional Fitness
Warm Up
400m Run/1000m Bike
Into 5min AMRAP of:
3 Broad Jumps
4 Barbell Strict Press
5 Scap Pull-Ups
6 Air Squats
Go Over Shoulder to Overhead With Coach; Go Over Pull-Up Modifications With Coach
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
8 Calorie Bike
10 Shoulder to Overhead (115/75#)
8 Calorie Bike
10 Pull-Ups
RX+ = 135/95#, Chest to Bar
.
.
Scale Weight on S2O as Needed
Modify Pull-Ups as Needed
Accessory
Metcon (No Measure)
For Quality:
10-8-6-4-2
Strict Press
*10 Alt DB Curls After Each Set*
