03142022

Crescent City Crossfit – CrossFit

Warm-up

250 M Row or Ski

10/10 Banded Side Steps

10 Banded Glute Bridges

10 Banded Squats w/ Pause at bottom

250 M Row or Ski

12 Samson Lunges

12 Scorpions

12 Up and Overs

12 Inchworms in place

Metcon (Time)

For Time:

400 M Run

40 KB S2O 53#\35#

800 M Run

80 Russian KBS 53#\35#

800 M Run

200 Ft SA KB Overhead Carry (switch arms every 50 FT) 53/35#

400 M Run

40 Goblet Squats 53#\35#
*30 Min Time Cap*

*Scale Weight and Run Distance As Needed*