Functional Fitness – Tue, Aug 27

Crescent City Crossfit – Functional Fitness

Warm Up

2 Rounds:

1min on ANY Machine

6L/6R Banded Side Steps

6 Banded Air Squats

6 Banded Glute Bridges

6 Up Dog to Down Dog

10 Bird Dogs

10 Up and Overs

Set Up For Back Squats

Weighted Curtsy Lunges Should be With KB or DB

Weightlifting

16min TOTAL TIME

Metcon (Weight)

Alt Every 2:00 for 8 Sets:

Set 1 – 6 Back Squats (75% Effort)

Set 2 – 6L/6R Curtsy Lunges (Choose Weighted or Non Weighted)
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Score is Weight on Back Squats

Metcon

16min TIME CAP

Zone 4-5

Metcon (Time)

4 Rounds For Time:

300m Run

15 Kettlebell Swings (50/35#)
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Modify Run to 800m Bike

Scale Weight on KB as Needed