Functional Fitness – Tue, Aug 20

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

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