Crescent City Crossfit – Functional Fitness
Warm Up
1:00 on ANY Machine
10 Banded Strict Press
10 Banded Front Pull Aparts
10 Bird Dogs
10 Groiners
1:00 on ANY Machine
5L/5R Banded Diagonals
10 Banded Front Raises
10 Reverse Lunges w/Twist
10 Scorpions
Metcon
Metcon (AMRAP – Rounds and Reps)
24min AMRAP:
12/8 Calories Bike/Ski/Row
10 Strict Press (75/55#)
10 Push-Ups
12/8 Calories Bike/Ski Row
10 Front Rack Reverse Lunges (75/55#)
10 Sit-Ups
RX+ = Vested
.
.
Scale Weight on Bar as Needed
Cool Down
5:00 on ANY Machine
Into
45sec Each Side Pigeon Stretch
45sec Child’s Pose
45sec Each Side Scorpion Hold
45sec Each Side Hamstring Stretch
