Crescent City Crossfit – Functional Fitness
Warm Up
2min Bike/Ski/Row
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats
10 PVC Toe Touches to Overhead Press
With Bar:
4 Clean Shrugs From Power Position
4 Clean Shrugs + High Pulls From Hang Position
4 Clean Shrugs + High Pulls From Mid Shin
4 Power Cleans
Rig Warm-Up:
4 Scap Pull-Ups
4 Kip Swings
2-3 Strict Pull-Ups or Ring Rows
2-3 Kipping Pull-Ups
Metcon
22min TIME CAP
Metcon (Time)
4 Rounds for Time:
15 Power Cleans (155/105#)
15 Pull-Ups
15 Box Jumps (24/20)
–Rest 1min Between Each Round–
.
.
Scale Weight on Power Cleans as Needed
Modify Pull-Ups as Needed
Modify Box Jump Height or to Step Ups
Accessory
Metcon (No Measure)
4 Sets for Quality:
10 Box Squats
15 Banded Front Raises
