Turn and Burn – Wed, Feb 22

Crescent City Crossfit – Turn and Burn

Warm Up

2 Rounds:

:30 Easy Row

10 Hand Release Push Ups

:30 Workout Pace Row

10 Alternating Box Step Ups (Round 2: Box Jumps)

Into Mobility:

10 PVC Passthroughs

10 PVC Good Mornings

On Box:

:30 Pigeon Stretch L/R

:20 Hamstring Stretch L/R

:20 Calf Stretch L/R

Warm Up (Continued)

Dumbbell Warm Up:

5 Dumbbell Hang Cleans

5 Dumbbell Shoulder to Overhead

Metcon

Metcon (Checkmark)

Every 5:00 for 20:00

Row

Dumbbell Shoulder to Overhead (50#/35#’s)

Box Jump Overs
Level 1 400m/300m, 10 (40/20’s), 10

Level 2 400m/300m, 10, 10

Level 3 450m/350m, 15, 15

Level 4500m/400m, 20, 20