Crescent City Crossfit – Functional Fitness
Warm Up
3 Rounds:
3/3 Staggered Stance BB Good Morning
6 Regular Good Mornings
6 Pause Front Squats
6 Bent Over Rows
45sec Bike
Front Squat (4×5)
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Start Around 60% of 1RM and Build From There
Metcon
Metcon (3 Rounds for reps)
4min AMRAP:
21/15 Calorie Bike
25 Deadlifts (155/105#)
Max Burpees in Remaining Time
–Rest 2min–
4min AMRAP:
21/15 Calorie Bike
20 Deadlifts (185/135#)
Max Burpees in Remaining Time
–Rest 2min–
4min AMRAP:
21/15 Calorie Bike
15 Deadlifts (225/155#)
Max Burpees in Remaining Time
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Scale Weight on DL as Needed
Modify Burpees as Needed
