Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
250m Ski/200m Run/250m Row
8 Banded Passthroughs
8 Banded Around the Worlds
8 Banded Strict Press
10 Jumping Jacks
5 Up Dog to Down Dog
8 Scorpions
8 Up and Overs
Workout Primer:
100m Run
4 Box Jumps or Step Ups
4 SA DB Hang Clean & Jerks
Metcon
Metcon (3 Rounds for time)
Every 6min for 18min:
400m Run
20 Box Jumps
20 SAHang DB Clean & Jerks (53/35#)
.
.
Scale Runs as Needed
Scale Box Jumps to Step Ups
Scale Weight on DB as Needed
GOAL IS TO HAVE 1-2MIN OF REST
Accessory
Metcon (No Measure)
5 Sets:
12 Barbell Bent Over Rows
45-60sec Front Plank Hold
–Rest as Needed–
