Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 Machine of Choice
10 PVC Pass throughs
10 Air Squats
5 Kipping Swings
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 Kipping Pull Ups
Metcon (No Measure)
21:00 Alternating EMOM
Minute 1: Double Dumbbell Thrusters
Minute 2: Pull Ups
Minute 3: Shuttle Runs 100′ (50′ x 2 = 1)
.
.
Level 1
8 (40/20)
8 – Ring Rows
3
Level 2
8 (50/35)
8
3
Level 3
10 (50/35)
10
4
Level 4
12 (50/35)
12
5
