Crescent City Crossfit – CrossFit
Warm Up
2min on ANY Machine
2 Rounds With Light KB:
8 KB Deadlifts
8L/8R SA KB Swings
8L/8R SA KB Presses
8 Goblet Squats
4L/4R KB Halos
Mobility:
30/45sec Ea Side Couch Stretch
30/45sec Ea Side Calf Stretch on Rig
30/45sec Each Side Hamstring Stretch
30sec Up Dog Hold
Metcon
22min TIME CAP
Scale As Needed
Run, Squat, Recover (Time)
5 Rounds For Time:
300m Run
20 Wallballs (20/14#)
15 Burpees
–Rest 1:30 in Between Rounds–
.
.
Scaling Options:
Less Rounds!!!
Active Recovery Day, Scale As Needed
CORE
Metcon (No Measure)
4 Rounds For QUALITY:
15 Weighted Sit-Ups
20 Russian Twists
30 Flutter Kicks 1:1
Rest as Needed
