14
Mar
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*