Crescent City Crossfit – Functional Fitness
Warm Up
30 On 15 Off x 4
Any Machine, Into:
14 Prisoner Good Mornings
14 Prisoner Cossacks
14 Prisoner Alt Lunges
12 Scap Push-Ups
12 Push-Ups Into Down Dog
12 Cat Cows
12 Scorpions
With Empty Bar:
10 Bent Over Rows
10 Back Squats
10 RDL’s
Weightlifting
15min TIME CAP
Romanian Deadlift (RDL) (5×5)
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Keep Good Form
Keep It Light
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
10 Deadlifts (155/105#)
8 Pull-Ups
6 Burpees Over Bar
RX+ = 225/155#
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Scale Weight on Bar as Needed
Modify Pull-Ups to Ring Rows or Banded Pull-Ups
Modify Burpee as Needed
