Crescent City Crossfit – Functional Fitness
Warm Up
30 On 20 Off Of:
Any Machine x2
Banded Side Steps
Banded Air Squats
Any Machine x2
Up and Overs
Scorpions
Any Machine x2
Go Over Deadlift With Coach and Warm Up
Metcon
Zone 4/5
Metcon (Checkmark)
18min EMOM:
Min1 – 100m Run
Min2 – 10 Deadlifts (135/95#)
Min3 – 12 Box Jump Overs (24/20)
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Modify Run as Needed
Scale Weight on DL as Needed
Modify Jump Overs to Step Overs
Accessory
Metcon (No Measure)
3-4 Sets for Quality:
6L/6R Curtsy Lunges – Weighted or Non Weighted
8L/8R Banded Side Steps
30-45sec Plank Hold
