Functional Fitness – Mon, Oct 21

Crescent City Crossfit – Functional Fitness

Warm Up

2 Rounds:

1min Machine

8L/8R Banded Side Steps

6 Banded Air Squats

6 Banded Good Mornings

8L/8R Bird Dogs

8 Cat Cows

6 Bootstrappers

Strength

Metcon (Weight)

Every 1:30 x 5 Sets

15 Barbell Good Mornings

15 Heel Elevated Plate Squats
.

.

Weight of Choice on Good Mornings

Can Do Body Weight Squats or Use Barbell or DB/KB

SCORE IS WEIGHT ON BARBELL

Metcon

Zone 3-4

Metcon (2 Rounds for reps)

6min AMRAP:

40 Double Unders

15 Slamballs (30/20#)

–Rest 3min–

6min AMRAP:

100m Run

15 Slamballs (30/20#)
.

.

2:1 Doubles to Singles

100m Run = 300m Bike (1 Rep)

Scale Weight on SB as Needed