1
Mar
HAPPY MARDI GRAS!!!
Crescent City Crossfit – CrossFit
Warm-up
500m C2 Bike/.3 Assault Bike
50FT Leg Kicks
50FT Lunges w/Twist
50FT Toe Walk
50FT Bear Crawl
500m C2 Bike/.3 Assault Bike
50FT. High Knees
50FT Inchworms w/Push-Up
50FT Cossacks
50FT Walking Knee Hugs
Metcon
Metcon (8 Rounds for time)
8 Rounds Each For Time:
200m Run
12 Box Jumps (24/20)
10/8 Calorie Assault Bike
–Rest 1:30–
*Get Split Time For EVERY Round*
**Rest 1:30 in Between Each Round**
**Scale Box Jumps to Step Ups**
CORE
Metcon (No Measure)
4 Rounds:
20 Flutter Kicks
30 Russian Twist
60sec Plank Hold