Announcements
BRING A FRIEND WEEK APRIL 3-7!!!!!!
Endure Class Cancelled on Sunday, April 9th (Easter)
Crescent City Crossfit – CrossFit
Warm Up
200m Run/500m Bike/250m Row
10 Banded Air Squats
8L/8R Banded Side Steps
10 Banded Glute Bridges
8L/8R Spiderman Lunge Rotation
200m Run/500m Bike/250m Row
10 Push-Ups
10 Forward Arm Swings
10 Bear Hugs
10 No Push Up Burpees
Metcon
MOVE DAY!!!
Metcon (AMRAP – Rounds and Reps)
5x4min AMRAPs:
15 Slamballs (30/20#)
12/8 Calories on ANY Machine
15 Sit-Ups
12/8 Calories on ANY Machine
–Rest 1min–
.
.
Pick Up Where You Left Off!
Score is TOTAL Rounds and Reps
Accessory
OPTIONAL
Back Squat (4×4)
.
.
TEMPO!! KEEP IT LIGHT!
50% Across
2sec Down 2sec at the Bottom of EVERY REP
