Crescent City Crossfit – Functional Fitness
Warm Up
2 Min Any Machine
3 Rounds:
3 Strict Pull ups or 3 Ring Rows
5 Push Up to Down Dog
5 Russian KB Swings
20 Sec HS hold or Tall Plank Hold
Mobility:
30 Sec Prayer Stretch
30 Sec Scorpion Hold (R)
30 Sec Scorpion Hold (L)
*Warm up for Ring/Bar Muscle Ups or Choose Gymnastic movement sub- ask Coach for suggestions
Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
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Modify Muscle Ups to Toes to Bar, Pull-Ups, or a Modification of Either
Modify HSPU’s to DB Z Press
Scale Weight on KB as Needed
