Functional Fitness – Tue, Jun 18

Crescent City Crossfit – Functional Fitness

Warm Up

2min ANY Machine

12 Push-Ups

6L/6R Groiners

6L/6R Bird Dogs w/1sec Hold

12 Jump Squats

12 Prisoner Good Mornings

1min ANY Machine

6L/6R SA DB Bent Over Row

6L/6R SA DB Strict Press

6L/6R Renegade Row

Warm Up Bench Press

Weightlifting

Bench Press (5×1)

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Find 1 Rep Heavy or Max

Modify Reps to a 5×2 or 5×3 if Needed

Metcon

Metcon (3 Rounds for time)

3 Rounds for Time:

16/12 Calorie Row

10 Bar Facing Burpees

10 Push Press (95/65#)

–Rest 1min in Between Rounds–
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Modify Burpees as Needed

Scale Push Press Weight as Needed

Cool Down

5min Bike/Row/Ski/Run

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