Crescent City Community Fitness – Functional Fitness
Warm Up
6 Min AMRAP:
100 m Run
10 Boot Strappers
5 Inchworms with Pushup
5 Jump Squats
20 Singles with Jump Rope
.
Stretching:
:30R / :30L Side to Side Leg Swings
:30R / :30L Front to Back Leg Swings
:45 R / :45 L Hamstring Stretch
:45R / :45 L Pigeon Stretch
:45 R / :45 L Couch Stretch on Wall
.
Pull Up Warm Up
10 Scap Pull Ups
10 Kip Swings
5 Strict PU / Ring Rows
Metcon
min TIME CAP
Metcon (Time)
Buy In: 800 m Run
.
4 Rounds:
50 DU
5 Pullups
10 Pushups
15 Air Squats
.
Buy Out: 800 m Run
.
.
Scale DU to 100 Singles
Scale Pull-Ups to Banded or Ring Rows
Scale Run to 2000 m Bike
