Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
1min Row
8 Barbell Strict Press
8 Barbell Bent Over Rows
8 Barbell Good Mornings
8 Scap Pull-Ups
8 Kip Swings or Ring Rows
Go Over Power Clean Progression With Coach
Metcon
16min TIME CAP
Metcon (Time)
18-15-12-9-6
Calorie Row
Pull-Ups
Power Cleans (135/95#)
.
.
Modify Reps to 15-12-9-6-3
Scale Weight on Cleans (115/75, 95/65, etc)
Modify Pull-Ups With Bands or to Ring Rows
Weightlifting
Power Clean (2×4
2×3
1×2)
.
.
Post Workout Strength
Work on Form and Technique While Fatigued
