Functional Fitness – Fri, Nov 8

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
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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-

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