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 World’s Greatest Stretch
8L/8R Bird Dogs
Weightlifting
14min TIME CAP
Goblet Squat (5×8)
Metcon
16min TIME CAP
Metcon (Time)
3 Rounds:
30 Wallballs (20/14)
30 Cal Bike
.
.
Scale Weight on WB as Needed
Cool Down
5 Min Cool Down on any Machine
