CrossFit – Tue, Aug 22

Crescent City Crossfit – CrossFit

Warm Up

2min Bike Into

Banded Warm-Up:

8L/8R Side Steps

10 Forward and Backward “Zig Zag” Steps

5L/5R Tip Toe Side Steps

10 Air Squats

10 Glute Bridges

Mobility on Box:

30sec Each Side Pigeon Stretch

30sec Each Side Hamstring Stretch

Workout Primer:

4 Box Step Ups Into 4 Box Jumps

4 Air Squats

4 Calories on Bike

Metcon

14min TIME CAP

Goal Time 8-11min

Metcon (Time)

For Time:

50 Box Jumps (24/20)

80 Air Squats

50/35 Calories on Bike

RX+ = 60 Pistols
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Scale Height on Box as Needed or Scale to Step Ups

Accessory

Bent Over Row (5×8)

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Unbroken Reps — Moderate Weight

CORE

OPTIONAL

Metcon (No Measure)

3 Sets:

45-60sec Front Plank

30-45sec L and R Side Plank

Rest as Needed

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