Crescent City Crossfit – CrossFit
Warm Up
2 Rounds With Red/Blue Band:
250m Row or Ski
8 Banded Pass Throughs
4L/4R Banded Around the Worlds
8 Banded Strict Press
8 Banded Front Raises
Strength
14min TIME CAP
Half Kneeling Landmine Shoulder Press (4×6 (Each Side))
.
.
Superset EVERY Set With a MAX Set of Box Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
8min AMRAP:
12 Plate Overhead Reverse Lunges (25/15#)
20 Double Unders
.
.
Scale OH Lunges by Hugging Plate or Completing Body Weight Lunges
2:1 Double to Singles
CORE
OPTIONAL
Plank Hold (Time)
4 Sets of MAX Front Plank Holds
Rest as Needed in Between
