Labor Day 2022!

5
Sep

Labor Day 2022!

Crescent City Crossfit – Ignite


Warm-up

500m Row/1000m C2/400m Run

50FT Hamstring Scoops

50FT High Knees

50FT Butt Kicks

50FT Walking Quad Stretch

50FT Cossacks

50FT Bear Crawl

10 Toe Touches to Overhead

5 Inchworms w/2sec Up Dog Hold

10 No Push-Up Burpees

5 Air Squats w/3sec Pause @Bottom

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
PARTNER STYLE!

*One Work One Rest — Break Reps Up However You Like*

**35min TIME CAP**