Crescent City Crossfit – Functional Fitness
Warm Up
30sec On 20sec Off:
Any Machine
Jump Squats
Hamstring Scoops in Place
Any Machine
PVC Pass Throughs
PVC Around the Worlds
Any Machine
Prisoner Good Mornings
Bird Dogs
Any Machine
Power Clean Warm Up:
4 Shrugs From the Power Position
4 High Pulls (Elbows Pointed Up, Knuckles Pointed Down) From the Power Position
Repeat Both From Hang Position (Right Above the Knee)
Repeat Both From Mid Shin Position (If Mobility Allows)
Perform 6 Drop Drills – High Pull Position On the Toes – Drop Underneath the Bar, Turning Over the Elbows Quickly and Catching in the Front Rack Position
Weightlifting
16min TIME CAP
Power Clean (5×2)
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Ascend in Weight Every Set
NO TOUCH AND GO REPS
Metcon
Metcon (4 Rounds for time)
Every 3:30 for 14:00
10 Power Cleans (135/95#)
12 Box Jump Overs (24/20)
10 Push-Ups
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Scale Weight of Power Cleans as Needed
Modify Box Height if Needed or Do Step Overs
Modify Push-Ups as Needed
