Crescent City Crossfit – Functional Fitness
Warm Up
2 Minute Machine or Run
-Into-
5 Minute AMRAP:
10 Bird Dogs
10 Scorpions
10 Good Mornings
10 Bent Over Rows
10 Strict Press
Weightlifting
15min TIME CAP
Deadlift (4 x 4)
TEMPO Deadlift: 3 Second Lower!
Start at 40% and build each set
15 Min Time Cap
Metcon
Metcon (Time)
4 Rounds for Time:
15 Pull-ups
200 Meter Run
15 Box Jump Overs (24″/20″)
200 Meter Run
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20 Min Time Cap
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Scaling Options:
-Pull-ups: Banded Strict Pull ups or Ring Rows
-Box Jump Overs: Lower height or perform box step overs
