Crescent City Crossfit – Functional Fitness
Warm Up
1 min Machine
50 FT Hamstring Scoops
50 FT Inchworms w/ Up Dog Hold
50 FT Leg Kicks
1 min Machine
50 FT High Knees
50 FT Butt Kicks
50 FT Lunges w/ Twist
1 min Machine
10 PVC Pass Throughs
10 Around the Worlds
10 PVC Toe Touch w/ Press OH
1 min Machine
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
2-4-6-8-10…….
DB Snatch (50/35)
Push-ups
200 m run after each set
Cool Down
5 min BIKE, JOG, or WALK
Accessory
Metcon (No Measure)
3-4 Sets
15 Weighted Sit-ups
30 Flutter Kicks
:30 Plank Hold
