Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
5 Burpees
6 Alternating Box Step Ups
10 Lateral Hops Over a Line
Into Mobility:
10 Groiners
-Pigeon Stretch :20 L/R
-Hamstring Stretch :20 L/R
-Calf Stretch :20 L/R
Into:
1 Set:
10 PVC Passthroughs
10 PVC Good Mornings
Dumbbell Warm Up:
1 Set:
5/5 Dumbbell Push Press
4 Alternating Single Arm Devil’s Press
Metcon (No Measure)
20:00 Alternating EMOM
Min 1: Single Arm Devil’s Press (50/35)
Min 2: Single Dumbbell Alternating Box Step Ups (50/35)
Min 3: Box Jumps Overs (24/20)
Min 4: Rest
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Level 1
4 Burpees + 4/4 Push Press
8 Bodyweight Alternating Box Step Ups
8 Box Jumps
Level 2
4/4
8
8
Level 3
5/5
10
10
Level 4
6/6
12
12
