Crescent City Community Fitness – Functional Fitness
Warm Up
2min Bike/Run
With Empty Bar:
10 Front Rack Strict Press
8L/8R Front Rack Elbow Rotations
5 Front Squats w/ 2 sec Pause at Bottom
10 Banded Pull Aparts
10 Banded Diagonals
10 Banded Strict Press
.
Pull Up Warm Up
10 Scap Pull Ups
10 Kip Swings
5 Strict PU / Ring Rows
.
Go Over Front Squats
Metcon
25min TIME CAP
Metcon (Time)
Buy In: 600 m Run
.
10 Rounds:
5 Front Squats (115/75)
5 Pull-Ups
5 Burpees Over Bar
.
Buy Out: 600 m Run
.
.
Scale Weight on Front Squat as Needed
Scale Pull-Ups to Banded, Jumping, or Ring Rows
Scale Run to 1200 m Bike
