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 Bike/Run
With Empty Bar:
10 Front Rack Strict Press
8L/8R Front Rack Elbow Rotations
10 Good Mornings
10 Back Rack Elbow Rotations
10 Front Squats
10 Bent Over Rows
8L/8R Groiners
10 Hand Release Push-Ups
Warm-Up Bench Press With 10 Reps With Empty Bar Only
Weightlifting
New Year Bench Press Cycle
Week 1 of 6
15min TIME CAP
Bench Press (5×8)
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Suggested % = 45, 50, 55, 60, 65
Metcon
18min TIME CAP
Metcon (Time)
For Time:
600m Run
Into….
3 Rounds:
15 Cal Bike
15 Sit Ups
15 Front Squats (75/55#)
Rest 1 Min Between Rounds
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Score is Total time WITH run and rest included.
Scale Weight on Front Squats as Needed
