061522

15
Jun

061522

Crescent City Crossfit – CrossFit

Warm-up

Grab a PVC

200 M Run

10 PVC Pass Throughs

10 PVC Elbow Rotations (Back Rack)

10 PVC Front Squats

30 Sec ea side Shoulder External Rotation with PVC

30 Sec Thoracic Extension Stretch with PVC

200 M Run

10/10 Quadruped Thoracic Rotations

10/10 Squat Hold with Rotation

30 Sec Wrist Extension stretch (on ground)

30 sec Wrist Flexion stretch (on ground)

Then

5 Min of Front Rack/Ankle Mobility Work

Metcon

Metcon (Time)

For Time:

50/40 Cal Assault Bike

30-20-10

Front Squats (125#/85#)

T2B

50/40 Cal Assault Bike

*Cal on C2B = 70/60
*30 Min Time Cap*

*Buy in/Cash Out should be