Crescent City Crossfit – CrossFit
Warm Up
2 Minute Bike
50 FT Bear Crawl
50 FT Samson Lunges
50 FT Inchworms
50 FT Hamstring Scoops
20 Sec Active Pull Up Hang
10 Scap Pull Ups
10 Kip Swings
10 Scap Push Ups
5 Hand Release Push Ups
*Then Review of Scaling Options with Coach
Workout Primer
1 Round:
3 Pull Ups or Ring Rows
3 Push Ups
5 Air Squats
Metcon
30min TIME CAP
The Payne Train (Time)
For Time:
300m Run
5 Rounds of Cindy*
300m Run
4 Rounds of Cindy*
300m Run
3 Rounds of Cindy*
300m Run
2 Rounds of Cindy*
300m Run
1 Round of Cindy*
300m Run
*1 Round of Cindy Consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats*
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Scale Pull-Ups to Banded Strict, Jumping Pull Ups, or Ring Rows
Scale Pull Ups to Knee or Box Push Ups
Scale Run to 200 M or use machine
