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