Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 Machine of choice
10 Box Step Ups
5 Burpees
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:
Clean Grip Deadlift
Hang Clean
Strict Press
Push Press
*Build up to Hang Clean & Shoulder to Overhead Weight
Metcon
Metcon (Checkmark)
10:00 Alternating EMOM
10 Hang Cleans
Bar Facing Burpees
2 Minute Rest
10:00 Alternating EMOM
10 Shoulder to Overhead
Box Jump Overs
Level 1: (75/55), 6 BFB, 9 BJO
Level 2: (95/65), 6 BFB, 9 BJO
Level 3: (115/75) 8 BFB, 12BJO
Level 4: (135/95) 10 BFB, 15BJO
