Crescent City Crossfit – Functional Fitness
Warm Up
2 Min Any Machine
50 FT Butt Kicks
50 FT High Knees
50 FT Karaokes (Down and Back)
10/10 Forward to Backward Leg Swings
10/10 Side to Side Leg Swings
Quad Stretch Holding Rig (30 Sec ea)
10 Deep Air squats (holding onto rig)
5L/5R Deep Cossacks Holding onto Rig
Weightlifting
add back squat cycle
Metcon
Metcon (Time)
3 Rounds for Time:
400 Meter Run
30 Sit Ups
15 Deadlifts (185#/135#)
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Scale Run to 1000m/800m Bike