Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
1:00 C2 Bike
25 Single Unders
Into Mobility:
10 PVC Passthroughs
:20 L/R PVC Lat Stretch
:20 L/R Calf Stretch
Dumbbell Warm Up:
2 Sets:
4/4 Hang Clean L/R
4/4 Shoulder to Overhead L/R
4 Alternating Hang Clean and Jerks
Metcon
Metcon (5 Rounds for reps)
Every 4:00 for 20:00
-Alt DB Hang Clean and Jerks
-Double Unders
-Max Cal C2Bike in Remaining Time
Level 1: 10 @ (40/20#), 40 DU or 60 Singles
Level 2:10 @ (40/20#), 48DU or 70 Singles
Level 3:16@ (50/35#), 64DU or 75 Singles
Level 4: 20 @ (50/35#), 74DU or 80 Singles
