Crescent City Community Fitness – Functional Fitness
Warm Up
2 Min on Any Machine
2 Rounds:
10L/10R Banded Side Steps
10 Banded Air Squats
10 Banded Glute Bridges
10 Cossacks
8L/8R Sampson Lunges
8L/8R Bird Dogs
Weightlifting
15min TIME CAP
Deadlift (3 x 4 @ 60%)
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Use SAME weight for ALL sets
EMOM (Checkmark)
10 Min EMOM:
Min1: 10 Single Arm DB Clean & Jerk (50/35)
Min 2: 5 Tall Box Jumps (30/24)
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Rest 3:00
EMOM (Checkmark)
10 Min EMOM:
Min 1: 5 Tall Box Jumps (30/24)
Min 2: 10 Alternating DB Snatch (50/35)
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Scale Weight on DB as Needed
Scale Height on Box as Needed
