Functional Fitness – Mon, Apr 1

Crescent City Crossfit – Functional Fitness

Warm Up

2 Rounds:

200m Run

10 Banded Pass Throughs

10 Banded Strict Press

5L/5R Banded Diagonals

10 Prisoner Good Mornings

10 Prisoner Air Squats

10 Alt Prisoner Lunges w/Twist

With Empty Bar:

6 Strict Press

6 Push Press

Metcon

Metcon (3 Rounds for reps)

4min AMRAP:

15 Push Press (75/55#)

100m Run

–Rest 2min–

4min AMRAP:

12 Push Press (115/75#)

100m Run

–Rest 2min–

4min AMRAP:

9 Push Press (135/95#)

100m Run
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Scale Weight on Bar as Needed

100m Run = 300/200m Bike

Accessory

Metcon (No Measure)

4 Sets for Quality:

10 Light Front Squats From Rack – Can Modify to Back Squats

16 Alt Toe Touches From Plank