Crescent City Community Fitness – Functional Fitness
Warm Up
2 Rounds:
20 Jump Rope Singles
5L/5R World’s Greatest Stretch
5 Up Dog to Down Dog
10 Scorpions
5 Inchworms w/ Pushup
.
BOX STRETCHES:
:45R / :45L Pigeon Stretch
:45R / :45L Forward Hamstring Stretch
:45R / :45L Sideways Hamstring Stretch
1:00 Prayer Stretch
.
Pull Up Warm Up
10 Scap Pull Ups
5 Kip Swings
3 Strict PU / Ring Rows
Metcon
30 Min TIME CAP
Chipper (Time)
For Time:
100 DU / 200 Singles
90 Air Squats
800m Run/1000m Row/ 1600m C2 Bike
70 Sit Ups
60 KBS
50 Walking Lunges
400m Run/ 500m Row/ 800m C2 Bike
30 Push Ups
20 Pull Ups / Ring Rows
10 Burpees
.
.
Choose Weight on KB
Choose One Machine or Run for Both 800/400
