Crescent City Crossfit – CrossFit
Warm Up
500m Row/1000m Bike/.6 Assault Bike
14 PVC Pass Throughs
14 PVC Toe Touches to Overhead Press
14 PVC Around the Worlds
45sec PVC Lat Stretch
14 PVC Overhead Squats
14 PVC Good Mornings
14 PVC Cossacks
Workout Primer:
4 Wallballs
6/4 Calorie Row
4 Box Jumps or Step Ups
Metcon
Metcon (6 Rounds for time)
Every 3min for 18min:
14 Wallballs (20/14#)
14/10 Calorie Row
10 Box Jumps (24/20)
RX+ = Every 3min for 18mins:
18 Wallballs (20/14#)
18/12 Calorie Row
14 Box Jumps (24/20)
.
.
Scale Number of Reps as Needed
RX/RX+ = Reps as Written
Goal is to Have 30/40sec of Rest Every Round
Score is Time EACH Round is Completed
CORE
Metcon (No Measure)
3 Rounds NOT FOR TIME:
30 Weighted Flutter Kicks
20 Leg Lifts Over DB
10 DB Plank Drags
