Announcements
CHRISTMAS PARTY DECEMBER 7TH @5PM!!
Crescent City Crossfit – Functional Fitness
Warm-up
500 Meter Row/1000m Bike
10 Rotations in Squat (5 e)
10 Rotations in Spiderman Lunge (5 ea)
14 Hamstring Scoops (7 ea)
12 Scorpions (6 ea)
12 Up and Overs (6 ea)
10 Glute Bridges
30 Sec Couch Stretch Left
30 Sec Couch Stretch Right
30 Sec Lat Stretch Right (holding rig)
30 Sec Lat Stretch Right (holding rig)
Then with Workout weight and rope:
20 Singles or 10 DU
5 Russian KB swings + 5 American KB Swings
5 No Push Up Burpees
Metcon
Burn The Bird (Time)
4 Rounds for Time:
250 meter Row
20 Kettlebell Swings (53/35 lb)
15 Double-Unders
100 meter Run
5 Burpees
*Scale KB as Needed*
**2:1 Doubles to Singles**
Metcon
*Rest 5min In Between Metcons*
Eat the Bird (AMRAP – Rounds and Reps)
10min AMRAP:
15/10 Calorie Row
30 Russian Twists (25/15# Plate)
20 Ground to Overhead (25/15#)
*Scale Weight on Plate as Needed*
