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
