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Crescent City Crossfit – CrossFit
Warm Up
MOVE DAY!! Let’s Warm-Up, Mobilize, Do Some Light Cardio and Flush Out Those Sore Muscles!
2 Min ANY Machine
50 FT Hamstring Scoops
50 FT Walking Quad Stretch
50 FT Knee Hugs
50 FT Leg Kicks
2 x 50 FT Butt Kicks
2 x 50 FT High Knees
12 Standing Hip Rotations ea side (6 fwd/6 bwd)
12 Heel to Toe Raises
6/6 Single Leg Deadlift to Opp Knee March
12 Glute Bridges
6/6 Single Leg Glute Bridge
Choose Your Own Adventure! (7 Rounds for time)
1×800 M Run (1000 M Row/1600 M C2)
Rest 2 Minutes
2×400 M Run (500 M Row/800 M C2)
Rest 2 Minutes Between Runs
4×200 M Run (250 M Row/400 M C2)
Rest 1 Minute Between Runs
Mobility
Mandatory 🙂
Post Workout: Foam Roll Calves, Hamstrings, Quads
1 Min ea body part
Optional Core
3 Rounds for Quality
12 Side Plank Hip Lifts ea side
12 Banded Dead Bugs
