Crescent City Community Fitness – Functional Fitness
Warm Up
2min Bike
2 Rounds:
20 Single Unders
10 Prisoner Squats
10 Prisoner Good Mornings
20 Shoulder Taps
10 Sampson Lunges
10 Squat Rotations
Barbell Warm-Up:
6 Strict Press
6 Push Press
6 Push Jerk
Weightlifting
18min TIME CAP
Push Press (4 Reps @ 60%
3 Reps @ 70%
2 Reps @ 80%
…Then…
Build to a Heavy 1 Rep)
.
.
Use 60% – 80% as warm up reps
Metcon
20 Min TIME CAP
Metcon (Time)
4 Rounds:
50 DU
25 Wall Balls (20/14)
15 Cal Bike
.
.
Scale DU to 100 Singles
Scale Weight on WB as Needed
