Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 Easy C2 Bike
5 Down Dog to Cobra
:30 Plank Hold
Into Mobility:
:20 Samson Stretch L/R
:20 Half Split (Hamstring Stretch) L/R
:20 Calf Stretch
Into:
10 PVC Passthroughs
10 PVC Lat Stretch
Warm Up (Continued)
Barbell Warm Up:
1 x 3:
Strict Press
Push Press
*Build up to Shoulder to Overhead Weight
Metcon (No Measure)
Metcon (No Measure)
21 Minute EMOM:
Minute 1: Cal C2 Bike
Minute 2: 10 Shoulder to Overhead
Minute 3: Ab Mat Sit Ups
Level 1: (10/6), 75/55, 9
Level 2: (10/6), 95/65, 12
Level 3: (12/8), 115/75, 16
Level 4: (16/12), 135/95, 20
