Crescent City Crossfit – Functional Fitness
Warm Up
30sec On 20sec Off
Any Machine x 2
Push-Ups
Scap Pull-Ups
Any Machine x 2
Bird Dogs
Scorpions
Any Machine x 2
Go Over DB Bench Press With Coach
Weightlifting
14min TIME CAP
DB Bench Press (2×12
2×8
2×4)
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Ascend in Weight as Reps Go Down
Metcon
Metcon (7 Rounds for reps)
1:15 On/1:30 Rest for 7 Rounds:
100m Run
Max Alt DB Snatches (50/35#)
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Scale Run Back as Needed or Modify to 300m Bike/150m Row
Scale Weight on DB as Needed
