Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
50FT Banded Side Steps (Down and Back)
15 Banded Air Squats
50FT Zig Zag Steps (Down and Back)
15 Banded Glute Bridges
10L/10R Thoracic Rotation from Spiderman Lunge
10L/10R Groiners
10L/10R Opposite Toe Touches From Plank Position
15 Scap Push-Ups
Weightlifting
18min TIME CAP
Back Squat (2×6
2×4
1×2)
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As Reps Go Down Weight Should Go Up
Suggested Starting Weight for First Set = 50% of 1RM – Build From There!!
Metcon
Metcon (4 Rounds for reps)
4x3min AMRAPs:
10 KB Swings (53/35#)
10 Goblet Squats (53/35#)
30 Double Unders
–Rest 1:30–
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Start Over EVERY AMRAP
Scale Weight on KB as Needed
2:1 Doubles to Singles
