051822

18
May

051822

Crescent City Crossfit – CrossFit

Warm-up

400 M Run/800 M C2B/500 M Row/OR 500 M Ski

Foam Roll Calves/Hamstrings/Quads

10 Boot Strappers

10 Plank to Down Dog (heels down)

10/10 Spiderman Lunge with thoracic rotation

10 Standing Toe Touch to Overhead Reach

10 Glute Bridges

5/5 Single Leg Glute Bridges

Metcon

Metcon (4 Rounds for reps)

Tabata (20 sec on/10 sec off- 8 rounds of each):

Cal Bike

Double Unders

Cal Ski Erg

KB Sumo DL High Pull
*Rest 1 minute between movements*

Accessory

Metcon (Weight)

3 Rounds For Quality:

100 FT Farmer’s Carry

6-8 Single Leg Deadlifts ea side

*Rig to Rig = 50 FT*
*choose a moderately heavy weight for carry

*use a lighter KB or a DB for SL DL if needed