053122

31
May

053122

Crescent City Crossfit – CrossFit

Warm-up

400m Run or 1000m C2/.6 Assault Bike

2 Rounds:

50FT Samson Lunges

50FT Hamstring Scoops

50FT Bear Crawl

10 Down Dog to Up Dog

10 Bird Dogs (5ea Side)

10 Side Plank Windmills (5ea Side)

Metcon

Metcon (AMRAP – Reps)

3 x 4 Min AMRAP:

500/400 Meter Row

-Max Burpees over Rower in Remaining Time

*Rest 2 Min in between AMRAPs
*Score is number of burpees

Accessory

Metcon (Weight)

3 Rounds for Quality

-100 FT KB Suitcase Carry Right

-100 FT KB Suitcase Carry Left

-45 Sec Plank

*Rig to Rig = 50 FT
*Choose a moderately heavy weight for carry, use DB if needed

Mobility

*Optional- Perform on your own

2 Rounds:

1 Min Couch Stretch ea side

1 Min Pigeon Pose ea side

1 Min Banded Lat stretch ea side

1 Min Banded Pec stretch ea side