Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 Machine of Choice
10 Alternating Box Step Ups
10 Air Squats
Into Mobility:
:20 Samson Stretch L/R
:20 Half Split (Hamstring Stretch) L/R
:20 Calf Stretch L/R
Into:
2 Sets:
4 Dumbbell Front Squats
4 Dumbbell Push Press
4 Box Jumps
Metcon (No Measure)
21 Minute EMOM:
Min 1: DB Thrusters
Min 2: Box Jump Overs
Min 3: Shuttle Runs (50ft x 2 = 1 Rep)
*50 Ft = Rig to Rig
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Level 1: 9 @ 40/20#, 9 BJO, 3 Shuttle Runs
Level 2: 9 @ 45/25#, 12 BJO, 3 Shuttle Runs
Level 3: 12 @ 50#/35#, 16 BJO, 4 Shuttle Runs
Level 4:12 @ 50#/35#, 20BJO, 4 Shuttle Runs
