Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
15 Banded Front Pull Aparts
15 Banded Pass Throughs
15 Banded Strict Press
10 Scap Push-Ups
10L/10R Side Lying Chest Opener
10L/10R Single Leg Calf Raises
15 Boot Strappers
Grab a Buddy, Bench, and Bar – Complete 1 Set of 10 Empty Bar Bench Press
Weightlifting
15min TIME CAP
Bench Press (3×8
2×4)
WEEK 1 OF 6
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Sets 1-3: 8 Bench Press @55-60%
Sets 4-5: 4 Bench Press @65-70%
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
5 Deadlifts (185/125#)
5 Burpees Over Bar
100m Run
40 Double Unders
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Scale Weight on DL as Needed
Modify Burpees as Needed
100m Run = 300m Bike
2:1 Doubles to Singles
