Crescent City Community Fitness – Functional Fitness
Warm Up
2 Min Row
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 3 @ 70%)
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Use SAME weight for ALL sets
Build up to 70% before beginning 1st Set
Metcon (AMRAP – Rounds and Reps)
3x4min AMRAPs:
7 Deadlifts (225/155)
14 Cal Row
Max Burpees Over Bar
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—Rest 1:30 min between sets—
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Scale Weight on DL as Needed
PICK UP WHERE YOU LEFT OFF
Cool Down
5 Min Cool Down on Any Machine
or
800 m Jog / Walk