Crescent City Crossfit – CrossFit
Warm Up
500m Row/1000m Bike
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
10 PVC Toe Touch To Overhead Press
10 PVC Overhead Squats
Mobility on Box:
30sec Each Side Pigeon Stretch
30sec Each Side Hamstring Stretch
45sec Lat Stretch
Metcon
Metcon (No Measure)
28min EMOM:
Min1 — 8-12 Burpee Box Jumps
Min2 — 12-16 Alt DB Hang Snatches (50/35#)
Min3 — 12-16 Wallballs (20/14#)
Min4 — Rest
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Scale Burpee Box Jumps as Needed — i.e. Burpee Step Ups
Scale Weight on DB as Needed
Scale Weight on WB as Needed
