Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds with an Empty Bar:
1min Row/Bike
10 Behind the Neck Presses
10 Good Mornings
20sec Overhead Hold
10 Jump Squats
Go Over Push Press With Coach
Weightlifting
Push Press (Every 2:00 for 5 Sets)
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Complete 6 Push Press Every 2:00
Ascend in Weight Every Set
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
12 Alt DB Snatches (50/35#)
12 Box Step Ups (Can Use One DB or SB)
15/12 Calorie Row
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Scale Weight on DB as Needed
