051722

17
May

051722

Crescent City Crossfit – CrossFit

Warm-up

400 Meter Run

50 FT High Knees

50 FT Butt Kicks

50 FT Cossacks

50 FT Samson Lunges

50 FT Bear Crawl

50 FT Inchworms

50FT Hamstring Scoops

With Empty Bar:

5 Strict Press

5 Push Press

5 Push Jerk

Metcon

Metcon (Time)

4 Rounds for Time:

200 Meter Run

10 Shoulder to Overhead (115#/75#)

200 Meter Run

15 Burpee Box Jump Overs 24″/20″

*20 Minute Time Cap*
*Scale Box Jumps to Step Overs*

*Scale Weight on Bar as Needed*

*Scale 200m Run to 400m C2 Bike*

CORE

Metcon (No Measure)

6 Min AMRAP: FOR QUALITY

10 Barbell Bent Over Rows (supinated grip–palm up)

20 Russian Twists (1:1)