Functional Fitness – Sat, Apr 13

Announcements

Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE

Crescent City Crossfit – Functional Fitness

Warm Up (Continued)

2 Rounds:

15 Jumping Jacks

10 Groiners (5 ea)

5 Wall Ball Thrusters

5 Push Ups

1 Rd:

5 Burpees

5 Squat Jumps

15 Calf Raises

1 Round:

1 Min Row

1 Min Run or Bike

Hyrox PFT (AMRAP – Reps)

For Time:

1000m Run

50 Burpee Broad Jumps

100 Stationary (Forward) Lunges

1000m Row

30 Hand Release Push Ups

100 Wall Balls (14/10#)

Hyrox PFT Scaled (Time)

1000 M Run:

6 Rounds:

5 Burpee Broad Jumps

10 Lunges (Fully Extended)

1000 M Row:

6 Rounds:

6 Hand Release Push Ups

10 Wallballs (14#/10#)

Hyrox PFT Buddy (Time)

1000 Meter Run (Together)

60 Burpee Broad Jumps (Shared)

120 Lunges (Fully Extended)

1200 Meter Row (Shared)

40 Hand Release Push Ups (Shared)

120 Wall balls (14#/10#) (Shared)