Crescent City Crossfit – Functional Fitness
Warm up
2min ANY Machine
2 Rounds With Light KB:
10 KB Deadlifts
5L/5R KB Presses
5L/5R SA KB Swings
5L/5R KB Halos
10 Goblet Squats
Go Over SDHP With Coach
Recommended Pull-Up Warm Up:
5 Scap Pull-Ups
5 Kip Swings
1-3 Strict Pull-Ups
5 Kipping Pull-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
3x5min AMRAPS:
20 Sumo Deadlift High Pulls (95/65#)
15 Burpees Over Bar
10 Pull-Ups
RX+ = 135/95#, Chest to Bar
–Rest 2min–
.
.
Scale Weight on SDHPs as Needed
Modify Burpees as Needed
Modify Pull-Ups to Ring Rows or Use Bands/Low Bar
PICK UP WHERE YOU LEFT OFF
Accessory
Metcon (No Measure)
4 Sets for Quality:
60sec Weighted Plank
8L/8R Weighted Bulgarian Split Squats (Can Be Done With Barbell OR DBs)
