Crescent City Crossfit – CrossFit
Warm Up
400m Run/500m Row
50FT Bunny Hops
50FT High Knees
50FT Butt Kicks
50FT Toe Walks
50FT Karaokes (Down and Back)
With Single Light DB:
6 A’s Y’s T’s (No Weight)
5L/5R Strict Press
5L/5R Front Raise
5L/5R Bent Over Row
5L/5R Hang DB Snatches
Metcon
Goal is to Have 1-2min of Rest During Each 5min Interval
Metcon (3 Rounds for time)
From 0:00 – 5:00
3 Rounds:
30 Double Unders
16 Alt Hang DB Snatches (50/35#)
From 5:00 – 10:00
2 Rounds:
50 Double Unders
24 Alt Hang DB Snatches (50/35#)
From 10:00 – 15:00
For Time:
80 Double Unders
32 Alt Hang DB Snatches (50/35#)
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Score is Time for EACH Section
Scale Weight on DB as Needed
2:1 Doubles to Singles
Accessory
Metcon (No Measure)
4 Sets for Quality:
1:00 Row
8L/8R Curtsy Squats (Body Weight or Weighted)
