Functional Fitness – Mon, Nov 25

Announcements

CHRISTMAS PARTY DECEMBER 7TH @5PM!!

Crescent City Crossfit – Functional Fitness

Warm Up

2 Rounds:

1min Any Machine

10 Medball Squats

10 Alt Samson Lunges

10 Barbell Shrugs in Snatch Grip

10 Behind the Neck Presses in Wide Grip

10 Barbell RDL’s

Go Over Snatch With Coach

Weightlifting

15min TIME CAP

Power Snatch (5×4)

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NO TOUCH and GO REPS

Drop and Reset Every Set

Build Up to Working Weight for Metcon or Heavier

Metcon

Metcon (Time)

3 Rounds of:

15 Wallballs (20/14#)

10 Power Snatches (95/65#)

–Rest 2min–

Into 3 Rounds of:

100m Run

10 Overhead Squats or Front Squats (95/65#)
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Score is Total Time

Scale Weight on WB and Bar as Needed

100m Run = 300m Bike

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