Crescent City Crossfit – CrossFit
Warm Up
2min Bike Into
Banded Warm-Up:
8L/8R Side Steps
10 Forward and Backward “Zig Zag” Steps
5L/5R Tip Toe Side Steps
10 Air Squats
10 Glute Bridges
Mobility on Box:
30sec Each Side Pigeon Stretch
30sec Each Side Hamstring Stretch
Workout Primer:
4 Box Step Ups Into 4 Box Jumps
4 Air Squats
4 Calories on Bike
Metcon
14min TIME CAP
Goal Time 8-11min
Metcon (Time)
For Time:
50 Box Jumps (24/20)
80 Air Squats
50/35 Calories on Bike
RX+ = 60 Pistols
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Scale Height on Box as Needed or Scale to Step Ups
Accessory
Bent Over Row (5×8)
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Unbroken Reps — Moderate Weight
CORE
OPTIONAL
Metcon (No Measure)
3 Sets:
45-60sec Front Plank
30-45sec L and R Side Plank
Rest as Needed
