Functional Fitness – Fri, Mar 22

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

14 Worlds Greatest Stretch

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