Functional Fitness – Tue, Jan 14

Crescent City Crossfit – Functional Fitness

Warm Up

Grab band and empty barbell 1st

200 m Run

10L/10R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

200 m Run

10 Good Mornings

10 Back Squats

10 RDL

200 m Run

Go Over Deadlift With Coach

Weightlifting

New Year Deadlift Cycle

Week 2 of 6

16min TIME CAP

Deadlift (4 x 10 @ 55-60%)

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Stay at Same Weight for All Sets

SUPERSET EACH SET WITH 45-60sec FRONT PLANK HOLD

Metcon

Metcon (Time)

3 Rounds:

400 m Run

21 Deadlifts (225/155)

30 Wall Balls (20/14)
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Scale Weight on Deadlifts as Needed

Scale Weight on Wall Balls as Needed

Scale Run to 1000 m bike

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