Turn and Burn – Mon, Mar 6

Crescent City Crossfit – Turn and Burn

Warm Up

2 Rounds:

2 Shuttle Runs 100′ (50′ x 2 = 1)

6 Burpees

6 Alternating Box Step Ups

6 Air Squats

Into Mobility:

10 World’s Greatest Stretch

5 Down Dog to Cobra Stretch

On Box:

:30 Pigeon Stretch L/R

:20 Calf Stretch L/R

Workout Primer

2 Sets:

2 WB

2 BBJO

Metcon

Metcon (No Measure)

21 Minute EMOM:

Minute 1: Wallballs

Minute 2: Burpee Box Jump Overs (24/20)

Minute 3: Shuttle Runs (50’x2=1)

Level 1: 9 WB/6 BBJO/3 Shuttle Runs

Level 2: 10 WB/6 BBJO/3 Shuttle Runs

Level 3: 12 WB/8 BBJO/4 Shuttle Runs

Level 4: 15 WB/10 BBJO/ 5 Shuttle Runs