Crescent City Community Fitness – Functional Fitness
Warm Up
400m Row
5 Up Dog to Down Dog
10 Box Step Ups
10 Squat Rotations
10 Up and Overs
5 Inch Worms w/ Push Up
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BANDED STRETCHING:
:30R / :30L Lat Stretch
:30R / :30L Cross Body Stretch
:30R / :30L Behind the Back Stretch
:30R / :30L Hamstring Stretch
:30R / :30L Calf Stretch on Rig/Wall
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TTB Warm Up
10 Scap Pull Ups
5 Kip Swings
3 TTB / Leg Raises
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
500m Row
15 Box Jumps (24/20)
10 TTB
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Scale Height on Box as Needed
Scale TTB to Hanging Leg Raises, Knee Raises, or Floor Leg Lifts
Post Workout Stretch Sesh
Mobility I (No Measure)
OPTIONAL MOBILITY WORK! (Perform on your own after class)
1-2 Rounds:
1 Min Couch Stretch Ea Side
1 Min Figure 4 Stretch at Wall Ea Side
1 Min Banded Lat Stretch ea side (green band)
1 Min Banded Tricep Stretch ea side (green band)
