Functional Fitness – Thu, Apr 25

Crescent City Crossfit – Functional Fitness

Warm Up

30 On 20 Off Bike

50FT Hamstring Scoops

50FT Karaokes (Down and Back)

50FT Walking Figure 4 Stretch

50FT High Knees

50Ft Butt Kicks

50FT Walking Hip Cirlces

Mobility:

30sec Each Side Pigeon Stretch

30sec Each Side Hamstring Stretch

30sec Each Side Calf Stretch on Rig

Metcon

Metcon (6 Rounds for time)

3 Rounds:

500m Bike

200m Run

-Rest 1min in Between and When Completed-

Into 2 Rounds:

1000m Bike

400m Run

-Rest 2min in Between and When Completed-

Into:

2000m Bike

800m Run
.

.

Score is SPLIT TIMES for Each Round (6 Total)

Modify Run to Row or Ski if Needed

Scale Back Meters on Both if Needed