Crescent City Crossfit – Functional Fitness
Warm Up
400m Run/1000m Bike
Into 5min AMRAP:
5 Ring Rows
5 Scap Push-Ups
10 Single Leg Hops (5 Each Side)
5 Jump Squats
Metcon
28min TIME CAP
Zone 2/3
Metcon (Time)
4 Rounds for Time:
800m Run – 600m Run – 400m Run – 200m Run
After Each Run Complete:
10 Toes to Bar
100m Farmer’s Carry
20 Air Squats
20 Russian Twists w/Plate
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Modify Runs as Needed
Modify Toes to Bar to Hanging Knee Raises or Sit-Ups
Choose Weight on FC and Russian Twists
