Functional Fitness – Mon, Aug 12

Crescent City Crossfit – Functional Fitness

Warm Up

2min Row

Into 2 Rounds:

8 Barbell Good Mornings

4 Pause Barbell Back Squats

8 Scap Push-Ups

4 No Push-Up Burpees

Warm Up Back Squats at Rack With Empty Bar or Light Weight

Weightlifting

12min TIME CAP

Back Squat (6×8)

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Every 2min for 6 Sets Complete 8 Back Squats

Suggested % = 50, 50, 55, 55, 60, 65

Metcon

20min TIME CAP

Metcon (Time)

6 Rounds for Time:

8 Pull-Ups

6 Front Squats (95/65#)

4 Bar Facing Burpees

Buy Out: 40 Calorie Row
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Modify Pull-Ups as Needed

Scale Weight on Front Squats

Modify Burpees as Needed