Announcements
Gym will be closed November 2nd-3rd (Saturday and Sunday) to host a course.
Crescent City Crossfit – Functional Fitness
Warm Up
2min Machine
15 PVC Good Mornings
15 PVC Pass Throughs
15 PVC Toe Touches to Overhead Press
8L/8R PVC Around the Worlds
15 PVC Overhead Squats
10 Cat Camels
10 Bird Dogs
10 No Push Up Burpees
Metcon
Zone 3-5
Metcon (AMRAP – Rounds and Reps)
8min AMRAP:
200m Run
15 Slamballs (30/20#)
–Rest 4min–
.
.
200m Run = 500m Bike
Scale Weight on Slamball as Needed
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:
500m Bike
15 Push Press (95/65#)
.
.
Scale Weight on Bar as Needed
Accessory
Metcon (No Measure)
3-4 Set for Quality:
1min Bike/Row/Run
60sec Plank Hold
8L/8R SA DB Bent Over Rows
