Crescent City Crossfit – CrossFit
Warm Up
500m Ski/500m Row
16 PVC Pass Throughs
8L/8R PVC Hip Around the Worlds
14 PVC Toe Touches to Overhead Press
14 PVC Overhead Squats
45sec PVC Lat Stretch
10 A’s Y’s T’s
With Empty Bar Complete:
6 Strict Press
6 Push Press
Weightlifting
20min TIME CAP
Push Press (5×5)
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Ascend in Weight Every Set
Start @60% of 1RM
Metcon
Metcon (4 Rounds for time)
E3MOM for 12min:
16 Box Step Ups
16 Alt DB Snatches (50/35#)
RX+ = Weighted Step Ups
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Goal is to Have 1min of Rest in the 3min Time Frame
Scale Height on Box as Needed
Scale Weight on DB as Needed
Score is Time Each Round is Completed (4 Rounds)
CORE
OPTIONAL (No Measure)
3 Sets:
20 Leg Lifts Over DB
40 Flutter Kicks Holding DB Overhead
