Functional Fitness – Fri, Oct 18

Crescent City Crossfit – Functional Fitness

warm up

2 Min Row

-into-

2 Rounds:

8 Banded Pass Throughs

8 Banded Pull Aparts

8 Banded Strict Press

8 Boot Strappers

8 Cossack Lunges (4 ea)

8 Prisoner Squats

Clean and Jerk Warm Up

4 Reps Shrug (from Power Position)

4 Reps High Pull (from Power Position)

4 Reps Shrug (from Low Hang)

4 Reps High Pull (from Low Hang

4 Reps Shrug (From Mid Shin)

4 Reps High Pull (Mid Shin)

4 Reps Muscle Clean

4 Reps Power Clean

5 Reps Strict Press

5 Reps Dip with 5 Sec Hold in Dip

5 Reps Push Press

5 Reps Push Jerk with 5 Sec hold in Receiving position

Metcon

Metcon (3 Rounds for time)

3 Rounds for Time:

15 Clean and Jerks (95#/65#)

30 Calorie Bike

-Rest 2:00-

Rx+: 125#/85#
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Scaling options: Reduce load on barbell, perform from hang, reduce bike calories