Crescent City Crossfit – CrossFit
Warm Up
400m Run/500m Row/1000m Bike
50FT Hamstring Scoops
50FT Bear Crawl
50FT Samson Lunges
50FT Cossacks
10 Prisoner Air Squats
10 Prisoner Good Mornings
10 Thoracic Rotations in Spiderman Lunge
20 Calf Raises
Workout Primer:
10 High Knees in Place
10 Butt Kicks in Place
4L/4R Alt SA DB Hang Snatches
15 Single or Double Unders
Metcon
25min TIME CAP
Metcon (Time)
5 Rounds for Time:
300m Run
20 SA Alt DB Hang Snatches (50/35#)
40 Double Unders
.
.
SCALING OPTIONS:
2:1 Double to Singles
Scale Weight on DB as Needed
Scale 300m Run as Needed or Scale to 600m Bike
CORE
Metcon (No Measure)
4 Rounds For Quality:
30 Russian Twists
20 Leg Lifts Over DB
–Rest as Needed–
