Announcements
BRING A FRIEND WEEK APRIL 3-8!!!!!!
Endure Class Cancelled on Sunday, April 9th (Easter)
Crescent City Crossfit – CrossFit
Warm Up
500 Meter Row
2 Rounds:
8/8 Single Arm KB Swings
8/8 KB Reverse Lunges
8/8 KB Suitcase Deadlifts
8/8 KB Single Arm Bent Over Row
Mobility:
10 Cat/Camels
10 Spiderman Rotations
10 Scorpions (Hold 3 sec ea side)
20 Sec Squat Hold (Can hold KB in squat)
Then Deadlift warm up with Coach
Weightlifting
20min TIME CAP
Deadlift (5×2)
.
.
Suggested % = 80, 85, 90, 90, 95
NO TOUCH AND GO REPS
Metcon
12min TIME CAP
Metcon (Time)
For Time:
10 Single Arm DB Thrusters (50/35#)
5 Burpees
10 Single Arm DB Thrusters
5 Burpees
15 Single Arm DB Thrusters
10 Burpees
15 Single Arm DB Thrusters
10 Burpees
20 Single Arm DB Thrusters
15 Burpees
20 Single Arm DB Thrusters
15 Burpees
.
.
Scale Weight on DB as Needed
Modify Burpees as Needed
