Announcements
BRING A FRIEND WEEK APRIL 3-7!!!!!!
Endure Class Cancelled on Sunday, April 9th (Easter)
Crescent City Crossfit – CrossFit
Warm Up
2min on ANY Machine or 400m Run
50FT Hamstring Scoops
50FT Bear Crawl
50FT Butt Kicks
50FT High Knees
50FT Cossacks
6 Inchworms in Place w/Up Dog Hold
6L/6R Groiners
8L/8R Bird Dogs
8L/8R Scorpions
Toes to Bar Progression With Coach
With Empty Bar:
6 Strict Press
6 Push Press
6 Push Jerks
Metcon
Bring A Friend Partner Fun Day!! (Time)
4 Rounds With a Buddy:
35/25Calorie Bike
20 Toes to Bar
400m Run
30 Shoulder to Overhead (95/65#)
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Scale Toes to Bar With Lying Toes to Rig or Hanging Knee Raises
Scale Run to 800m C2 Bike
Scale Weight on Bar as Needed
Accessory
Farmer’s Carry Lunge (4×6 (Each Leg))
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In Place or Walking
Hold Two DB’s or KB’s
REST AS NEEDED IN BETWEEN SETS