Crescent City Crossfit – Functional Fitness
Warm Up
4 Rounds of 30sec On 20sec Off on Rower, Into:
10 A’s, T’s, Y’s (Small Plates or Light DB Optional)
10L/10R Side Lying Thoracic Opener (Small Plate or DB Optional)
15 Cat Camels
10L/10R Banded Diagonals
15 Banded Strict Press
15 Banded Front Pull Aparts
*Warm-Up Bench Press With Empty Bar First*
Weightlifting
16min TIME CAP
Bench Press (5×8)
Find Heavy 1 Rep in 6 sets
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Ascend in Weight Every Set
Start Around 50-55% of 1RM and Build
Metcon
15min TIME CAP
Metcon (Time)
4 Rounds for Time:
250m/200m Row
15 Push-Ups
10 Toes to Bar
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Modify Push-Ups as Needed
Modify Toes to Bar with Weighted Sit-Ups, Lying Toes to Rig, Hanging Knee Raises, or GHD Sit-Ups
