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)