Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
10L/10R Banded Side Steps
10 Banded Air Squats
10 Banded Glute Bridges
Into 2 Rounds:
8 Banded Pass Throughs
8 Banded Strict Press
6L/6R Banded Diagonals
Thruster Warm-Up:
6L/6R Front Rack Elbow Rotations
6 Front Squats
6 Push Press
4 Thrusters
Strength
Metcon (No Measure)
4 Sets for Quality:
8L/8R Kneeling Landmine Press
16 Banded Straight Arm Lat Pull Down
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 15:00
12 Burpees
10 Thrusters (95/65#)
8 Toes to Bar
.
.
Scale Weight on the Bar as Needed
Modify Toes to Bar to Weight Sit-Ups, Lying Toes to Rig, or GHD Sit-Ups
Score is SPLIT TIMES for Each Round
