Crescent City Crossfit – CrossFit
Warm Up
200m Run/500m Bike
8L/8R Banded Side Steps
12Banded Air Squats
6L/6R Up and Overs
200m Run/500m Bike
8L/8R Banded Side Steps
12 Banded Glute Bridges
6L/6R Bird Dogs
Mobility:
30sec Each Side Pigeon Stretch
30sec Each Side Hamstring Stretch
30sec Each Side Scorpion Hold
Weightlifting
15min TIME CAP
Deadlift (4×2)
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Suggested % = 70, 75, 80, 85%
Slighter Heavier DL Work — Keep Good Form
NO TOUCH AND GO REPS
Metcon
Metcon (7 Rounds for time)
For Time:
500/400m Row
-Rest 2min-
300/200m Row x2
-Rest 1min in Between-
200/150m Row x4
-Rest 30sec in Between-
*Two Times The Meters For C2 Bike Option*
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Score is Split Times