Crescent City Crossfit – CrossFit
Warm Up
2 Min Any Machine or 400 Meter Run
2 Rounds:
10 Air Squats
10 A’s/10 T’s/ 10 Y’s
5 No Push Up Burpees
5 Inchworms with Reach outs
Mobility on Box:
40sec Each Side Pigeon Stretch
40sec Each Side Hamstring Stretch
40 Sec Each Side Calf Stretch (on Box)
Metcon
25min TIME CAP
Metcon (Time)
4 Rounds For Time:
300m Run
25 Box Jumps (24/20)
20 Push-Ups
15 KB Deadlifts (70/53#)
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Scale Runs as Needed
800m/600m Bike
Scale Height on Box as Needed
Scale Weight of KB as Needed
CORE
OPTIONAL
Metcon (No Measure)
4 Sets For Quality:
45sec Front Plank Hold
10L/10R Side Plank Windmills
