Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
250/200m Row
8/8 Paloff Press
8/8 Single Leg Bridges
8 Push Up to Down Dog
20 Sec Hollow Body Hold
20 Sec Superman Hold
Grab Empty Bar and Start Warming Up Deadlift
Weightlifting
20min TIME CAP
Deadlift (5×4)
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Suggested % = 60, 65, 70, 75,75
Does NOT Need to be Touch and Go Reps
Metcon
14min TIME CAP
Goal Time Sub 10min
Metcon (Time)
For Time:
20 Box Jumps
20/14Calorie Row
20 Toes to Bar
15 Box Jumps
15/10 Calorie Row
15 Toes to Bar
10 Box Jumps
10/7 Calorie Row
10 Toes to Bar
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SCALING OPTIONS:
Box Jumps toStep Ups
Toes to Bar to Hanging Knee Raises or Lying Toes to Rig
