Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
200 Meter Run
10 PVC Pass Throughs
10 PVC OHS
10 Boot Strappers
8/8 Spiderman Rotations
T2B Progression with Coach:
8 Scap Pull Ups
8 Kip Swings
4 Hanging Knee Raises (Using Kip Swing)
4 Straight Leg Kip Swing
2 Toes to Bar or 2 “Toes to Somewhere “
Metcon
Metcon (No Measure)
12min EMOM:
Min1 — 16 Single Arm Russian KB Swings (70/53#)
Min2 — 10 Toes to Bar
Min3 — 10/8 Calories on ANY Machine
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Scale Weight on KB as Needed
Scale Toes to Bar to 12 Hanging Straight Leg/Knee Raises OR Lying Toes to Rig
Accessory
Metcon (No Measure)
4 Sets For Quality:
16 Medball Dead Bugs
12 Barbell Good Mornings
