063022

Crescent City Crossfit – CrossFit

Warm-up

400 Meter Run

10/10 Leg Kicks Forward (at rig)

10/10 Leg Kicks Sideways (at rig)

10/10 Spiderman Lunge with Thoracic Rotation

10 Boot Strappers

10 Plank to Dog Down (Heels Down)

10 Scorpions

10 Up and Overs

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Weight)

16 Min EMOM:

Min 1: 15-20 Russian KB Swings 53#/35#

Min 2: 40 Double Unders

Min 3: 12-16 Goblet Squats 53#/35#

Min 4: 10/8 Cal Bike or Ski
Rx + = 70#/53#