Crescent City Crossfit – Functional Fitness
Warm Up
400m Run/1000m Bike
50FT Hamstring Scoops
50FT Walking Quad Stretch
50FT Inchworms NO Push-Up
50FT Walking Forward Arm Circles
50FT Samson Lunges
10 No Push-Up Burpees
20 Calf Raises
10 Thoracic Rotations From Bottom of Squat
10 Groiners
Go Over Shoulder to Overhead With Coach
Metcon #1
Zone 3-4
Metcon (5 Rounds for reps)
1:30 Work 1:00 Rest x 5
10 Box Jumps (24/20)
10 Shoulder to Overhead (135/95#)
Max Bike Calories
.
.
Modify Box Jumps to Step Ups
Scale Weight on Bar as Needed
Metcon #2
Zone 2
Metcon (Checkmark)
12min EMOM:
Min1 – 100m Run
Min2 – 10 Calorie Row or Ski
Min3 – Recovery Bike
.
.
Increase or Decrease Calories on Row/Ski as Needed
Modify Run to 40sec Squat Jumps or Jumping Lunges
