Crescent City Crossfit – Functional Fitness
Warm up
2 Rounds w/Empty Bar:
200m Run/500m Bike
10 Behind the Neck Presses
10 Back Squats
10 Bent Over Rows
5 Inchworms in Place w/Up Dog Hold
10 Alt Hamstring Scoops
10 Toe Touches to Overhead Reach
Weightlifting
14min TIME CAP
Bent Over Row (5×10 )
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Ascend in Weight Every Set
Metcon
Metcon (Checkmark)
18min EMOM:
Min1 – 10 Shoulder to Overhead (125/85#)
Min2 – 16 Box Step Overs (24/20)
Min3 – 10/8 Calories on ANY Machine
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Scale Weight on Bar as Needed
Scale Height on Box as Needed
