Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
1min Row
8L/8R Banded Side Steps
8 Banded Bootstrappers
8 Scap Push-Ups
8 Bird Dogs w/2sec Hold
Metcon
16min TIME CAP
Metcon (Time)
For Time:
42-30-18
Wallballs (20/14#)
21-15-9
Calorie Row
*100m Run After Every Round Including the Last*
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Scale Weight on Ball as Needed
Modify Reps as Needed
100m Run = 300m Bike
Weightlifting
Back Rack Lunge (4×6 (Each Leg))
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Keep It Light – Post WOD Strength
Can Modify With DB or KB
Can do Any Type of Lunge
