Crescent City Crossfit – Functional Fitness
Warm Up
2 min on the rower
then
2 rounds
10 lunges with a twist
5 inch worms with a push up
10 cossacks
5 up dog to down dog
10 scorpions
10 hamstring scoops
Get your equipment and go over movements with coach.
Fourth of July 1776 (Time)
For Time:
4 Rounds for Time
300 meter Run
24 Weighted Sit-Ups/TTB
24 Box Jumps (24/20 in)
24 Kettle Bell Swings (55/35 lb)
24 Hand Release Push-Ups
24 Calorie Bike/Row (alternate each round)
24 Goblet Squats (55/35 lb)
40 min time cap
Scale weight and box height as needed.
