Crescent City Crossfit – Functional Fitness
Warm Up
3 Rounds:
45sec Bike/Ski/Row
10 Banded Pull Aparts
4L/4R Single Arm Banded Press
10 Calf Raises
4L/4R Reverse Lunges
6L/6R Side Lying Chest Opener
Weightlifting
18min TIME CAP
Metcon (Weight)
Every 1:30 for 8 Sets (6 of Each):
First Set – 10 DB Bench Press (70% Effort)
Second Set – 12-14 Banded Lat Pull Downs
(Alternate Between First and Second Set)
Metcon
Zone 3/4
Metcon (AMRAP – Rounds and Reps)
3×3:30min AMRAPs:
20 Double Unders
10 Single Arm DB Push Press (5L/5R)(50/35#)
10 DB Box Step Ups (One DB)(50/35#)
–Rest 1:30–
.
.
Pick Up Where You Left Off
Scale Weight on DBs as Needed
