Crescent City Crossfit – CrossFit
Warm Up
200m Run
50FT Leg Kicks
50FT Bear Crawl
50FT High Knees
50FT Butt Kicks
200m Run
50FT Inchworms NO Push-Up
50FTHamstring Scoops
50FT Cossacks
50FT Walking Quad Stretch
Mobility on Box:
40sec Pigeon Stretch Ea Side
40sec Hamstring Stretch Ea Side
45sec Lat Stretch
Metcon
Metcon (Time)
For Time:
500m Row
50 KB Swings (53/35#)
50 Box Step Ups (24/20)
–Rest 2min–
400m Row
40 KB Swings
40 Box Step Ups
–Rest 2min–
300m Row
30 KB Swings
30 Step Ups
–Rest 2min–
200m Row
20 KB Swings
20 Step-Ups
