Announcements
Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day)
Crescent City Crossfit – CrossFit
Warm Up
2 Min Any Machine
20 Hamstring Scoops
15 Boot Strappers
10 No Push-Up Burpees
10 Spiderman Rotations
10 Scorpions
10 Up and Overs
Metcon
Metcon (Checkmark)
Every 5:00 for 30:00
20/15 Calorie Row/Bike/Ski
20/15 Calorie Row/Bike/Ski
10 Burpees
.
.
Scale Calories/Burpees as Needed
Goal is to Have 1+min of Rest Every Round
Mobility
1min Couch Stretch (Each Side)
1min Pigeon Stretch (Each Side)
1min Band on Rig Lat Stretch (Each Side)
1min Band Behind the Back Stretch (Each Side)
Roll Out as Needed
