Announcements
Gym will be closed November 2nd-3rd (Saturday and Sunday) to host a course.
Crescent City Crossfit – Functional Fitness
Warm Up
400m Run or 1000m Bike
Into 6min AMRAP:
8 Banded Strict Press
4L/4R Banded Diagonals
8 Scap Push-Ups
4L/4R Opposite Toe Touches From Plank
Go Over Strict Press and Push Press With Coach
Weightlifting
18min TIME CAP
Complete Strict Press Then Transition Into Push Press
Strict Press (3×5)
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Suggested % = 65-75%
Push Press (3×4)
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Suggested % = 75-85%
Metcon
Zone 3-4
Metcon (AMRAP – Rounds and Reps)
8 x 1:30 AMRAPs:
10 Alternating DB Snatches (50/35#)
10 GOBLET DB Walking Lunges (50/35#)
–Rest 1:00–
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Keep Chipping Away at Rounds – Score is TOTAL Number of Rounds and Reps, Pick Up Where You Left Off
Must Hold DB in Goblet Position for Lunges
