Crescent City Crossfit – Ignite
Warm Up
400m Run/1000m Bike
50FT Hamstring Scoops
50FT Bear Crawl
50FT Walking Quad Stretch
50FT Karaokes (Down and Back)
50FT High Knees
50FT Butt Kicks
50FT Walking Forward Arm Circles
50FT Walking Bear Hugs
Go Over Power Cleans With Coach – Can Sub DBs for Barbell After Warm-Up
Metcon
The Nightmare Before Christmas (Time)
20 Rounds for Time:
4 Wallballs (20/14#)
3 Power Cleans (185/135#)
2 Burpees Over Bar
100m Run
.
.
100m Run = 250m Bike
Scale Weight on WB and Power Cleans as Needed
