Crescent City Crossfit – Functional Fitness
warm up
2 Min Machine
-into-
2 Rounds:
8 Single DB curl to press
8 Single DB Thrusters
8/8 DB Bent over rows
8/8 DB Plank Pull throughs
8/8 Single Leg Calf Raises
Partner Workout (AMRAP – Rounds and Reps)
30 Min AMRAP with a Partner:
600 Meter Run (Together)
50 Dumbbell SA Hang Clean and Jerk
40 Single Dumbbell Box Step Overs
30 Burpees
20 Strict Pull Ups
100 FT Farmer’s Carry
.
.
Run together, split other reps however you want
Solo Version (AMRAP – Rounds and Reps)
30 Min AMRAP:
600 Meter Run
25 Dumbbell SA Hang Clean and Jerk
20 Single Dumbbell Box Step Overs
15 Burpees
10 Strict Pull Ups
100 FT Farmer’s Carry
-Rest 1 Min Between Rounds-
