Functional Fitness – Thu, Aug 29

Crescent City Crossfit – Functional Fitness

Warm Up

2 Min any machine

into

2 Rounds:

12 Air Squats

12 Glute Bridges

12 Bird Dogs

6 Push Up to Toe Tap

6 Scap Pull Ups

Metcon

Zone 1-3

Metcon (2 Rounds for reps)

10min AMRAP:

10 Barbell Back Squats

10 DB Box Step Ups

10 Calorie Machine

–Rest 4min–

10min AMRAP:

10 Barbell Bent Over Rows

10 Strict Pull-Ups

10 Calorie Machine
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Can Use Different Machines for Each AMRAP if Desired

Can Do Weighted or Barbell Good Mornings & Bent Over Rows

Scale Pull-Ups as Needed

CORE

Metcon (No Measure)

3-4 Sets for Quality:

10 V-Ups

10 Russian Twists

30-45sec Front Plank Hold