Crescent City Crossfit – Functional Fitness
warm up
2 Min Machine
-into-
2 Rounds:
8 Single DB curl to press
8/8 DB Bent over rows
8/8 DB Plank Pull throughs
8 Scorpions (4 ea)
8 Samson Lunges (4 ea)
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 Push Press
40 Single Dumbbell Box Step Overs
30 Push Ups
200 Meter Farmer’s Carry
10 Strict Pull Ups
.
.
Run together, split other reps however you want
Solo Version (AMRAP – Rounds and Reps)
30 Min AMRAP:
600 Meter Run
25 Dumbbell SA Push Press
20 Single Dumbbell Box Step Overs
15 Push Ups
100 Meter Farmer’s Carry
5 Strict Pull Ups
-Rest 1 Min Between Rounds-
