Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
5 Burpees
10 Alternating Box Step Ups
5 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
warm up continued
1 Set:
6 Push Ups
6 Dumbbell Box Step Ups
3 Burpee Box Jumps
6 Alternating Dumbbell Snatches
Metcon
Metcon (No Measure)
Every 3:00 for 9:00
Push Ups
Dumbbell Box Step Ups (50/35) (24/20)
Rest 1 Minute
Every 3:00 for 12:00
Burpee Box Jumps
Alternating Dumbbell Snatches
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Level 1
9
9
6
9
Level 2
12
12
9
12
Level 3
16
16
12
16
Level 4
20
20
15
20
