091522

15
Sep

091522

Crescent City Crossfit – CrossFit

Warm-up

One set:

400m Run/500m Row/1000m C2

60 Sec Single Unders (NO DUBS)

30 Sec Alternating Samson Lunges

30 Sec Spiderman Lunge w/ Rotations to Left

30 Sec Spiderman Lunge w/ Rotations to Right

30 Sec Alternating Knee Hugs (in Place)

60 Sec Single Unders (NO DUBS)

30 Sec Butt Kicks (In Place )

30 Sec High Knees (in Place)

30 Sec Hamstrings Scoops (in Place)

30 Sec Alternating Cossacks (in place)

One set at rig:

45 Sec Calf stretch R

45 Sec calf stretch L

Metcon

Choose Your Own Adventure! (7 Rounds for time)

1×800 M Run (1000 M Row/1600 M C2)

Rest 2 Minutes

2×400 M Run (500 M Row/800 M C2)

Rest 2 Minutes Between Runs

4×200 M Run (250 M Row/400 M C2)

Rest 1 Minute Between Runs
RX+ = 20/14# Weighted Vest

Accessory

Metcon (No Measure)

4 Rounds:

10 Weighted Barbell Bent Over Rows

10L/10R KB Single Leg Deadlifts

–Rest as Needed–