Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 C2 Bike
25 Single Unders
10 Air Squats
Into Mobility:
5 Down Dog to Cobra Stretch
:30 Pigeon Stretch L/R
:20 Calf Stretch L/R
warm up continued
Barbell Warm Up:
2 Sets:
3 Hang Cleans
6 Elbow Punches
6 Front Squats
Metcon (No Measure)
Every 5 Minutes for 20 Minutes:
Run
10 Front Squats
Double Unders
*Cal C2Bike in Remaining Tim
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Level 1: 100 m, 8 @65/45#, 30 singles
Level 2: 100 m, 65#/45#, 30 DU
Level 3: 200 m, 75/55#, 40 DU
Level 4: 200 m, 95/65#, 50 DU
