Crescent City Crossfit – CrossFit
Warm Up
400m Run/500m Row/1000m Bike
50FT Hamstring Scoops
50FT High Knees
50FT Butt Kicks
50FT Leg Kicks
8 A’s Y’s T’s (No Weight)
12 SA DB Strict Press
12 SA DB Shrugs
12 SA DB Cleans
12 SA DB Clean & Jerks
MOBILITY:
30sec Each Side Couch Stretch
30sec Each Side Figure 4 Stretch
30sec Each Side Hamstring Stretch
Metcon
Metcon (Time)
For Time:
400m Run
50 Sit-Ups
40 SA DB Hang Clean & Jerks (50/35#)
400m Run
40 Sit-Ups
30 SA DB Hang Clean & Jerks
400m Run
30 Sit-Ups
20 SA DB Hang Clean & Jerks
400m Run
.
.
Scale Run With 800m C2 or 500m Row
Scale Weight on DB as Needed
