Crescent City Crossfit – CrossFit


500 Meter Row

2 Rounds:

10 Scorpions

10 Up and Overs

10 Bird Dogs

20 Slow Plank Shoulder Taps

1 Rd:

45 Sec Pigeon Pose ea side

45 Sec Lat Stretch ea side (Hold onto rig at shoulder height, and sit back with straight arm)

45 Sec Couch Stretch ea side


Strict Pull Ups (4×4)

*If you can perform >10 strict pull ups, do these weighted*

*Scales: negative pull ups, low bar pull ups

*12 min time cap*


Tumilson (Time)

8 Rounds For Time of:

200m Run

11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
*RX = 50#/35#

*Scale DB weight as needed*

*200 M Run = 400 M C2B or 250 M Row*

*25 Min Time Cap*

*Time Cap Scales: 15 Min or 20 Min*