Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
50FT Hamstring Scoops
50FT Inchworms w/Push-Up
50FT Walking Figure Four
50FT High Knees
50FT Butt Kicks
10 Scap Push-Ups
10 Groiners
10 Up Dog to Down Dog
10 Bootstrappers
10 Cossacks
Go Over Bulgarian Split Squat and Bent Over Row
Weightlifting
12min TIME CAP
Bulgarian Split Squat (4×8 (Each Leg))
.
.
Superset Each Set With 8 Barbell Bent Over Rows
Metcon
Metcon (2 Rounds for reps)
8min AMRAP:
12 Deadlifts (155/105#)
10 Box Jumps (24/20)
8 Pull-Ups
–Rest 4min–
8min AMRAP:
6 Deadlifts (185/135#)
4 Tall Box Jumps (30/24)
2 Chest to Bar Pull-Ups
.
.
Scale Weight on Bar as Needed
Modify Box Jumps as Needed
Modify Pull-Ups to Jumping/Banded Pull-Ups or Ring Rows
