Crescent City Crossfit – Functional Fitness
Warm Up
1min Run or Machine
50FT High Knees
50FT Butt Kicks
50FT Leg Kicks
50FT Inchworms NO Push-Up
50FT Bear Crawl
1min Run or Machine
50FT Karaokes (Down and Back)
50FT Lunge + Lunge + Squat
50FT Hamstring Scoops
50FT Cossacks
Metcon
Metcon (Checkmark)
35min EMOM:
Min1 – 100m Run
Min2 – Max Calorie Bike
Min3 – 12 Burpees
Min4 – 16 Sandbag Lunges
Min5 – REST
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Modify Reps as Needed
Keep MAX Cal Bike Consistent