Functional Fitness – Tue, Jul 16

Crescent City Crossfit – Functional Fitness

Warm Up

3 Rounds:

10 Calf Raises

10L/10R Pogo Jumps

5 Scap Pull-Ups OR Scap Push-Ups

5 Kip Swings OR 5 Ring Rows

5 Straight Leg Sit-Ups

Go Over DB Snatch Progression With Coach

Metcon

Metcon (6 Rounds for time)

Every 2:30 for 6 Rounds:

25 Double Unders

12 Alt DB Snatches (50/35#)

8 Toes to Bar
.

.

Scale Weight on DB as Needed

2:1 Doubles to Singles

Modify TTB as Needed – Hanging Knee Raises, Lying Toes to Rig, Sit-Ups, etc

SCORE is EACH Round Time – Split Times

Accessory

Metcon (No Measure)

5 Sets for Quality:

50FT Suitcase Carry Left

50FT Suitecase Carry Right

10 Leg Lifts Over DB/KB