4
May
05042022
Crescent City Crossfit – CrossFit
Warm-up
1000 M C2 or 0.6 Assault Bike
50 FT High Knees
50 FT Butt Kicks
50 FT Toe Walking
50 FT Straight Leg Kicks
50 FT Cossacks
50 FT Hamstring scoops
10/10 Spiderman Lunge with thoracic rotation
10 Plank to Down Dog (Heels Down, hold 5 sec)
Warm up on Rig OR rings for pull ups/ring rows
Metcon
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
*35 min TIME CAP*
**400m Run = 500m Row or 800m C2**
*Scale options: Scale number of rounds or decrease duration of time cap*