Crescent City Community Fitness – Functional Fitness
Warm Up
2 Rounds:
100 m Run
10 Cossacks
5 Up Dog to Down Dog
10 Scorpions
10 Up & Overs
.
BANDED STRETCHES:
:30R / :30L Lat Stretch
:30R / :30L Cross Body Stretch
:30R / :30L Behind Back Stretch
:30R / :30L Tricep Stretch
.
Pull Up Warm Up
10 Scap Pull Ups
5 Kip Swings
3 Strict PU / Ring Rows
Metcon
Metcon (Time)
2 Rounds:
1000m Bike
100m Sandbag Carry
15 Pull Ups
100m Sandbag Carry
1000m Bike
.
– REST 2:00 —
.
.
100 m = 6 lengths of the Gym
Scale Pull-Ups to Banded or Ring Rows
Hold Sandbag at Chest & Bear Hug
Score is TOTAL Time With Rest Included
