Functional Fitness – Tue, Jul 2

Crescent City Crossfit – Functional Fitness

Warm Up

2min Bike Into:

10L/10R Banded Side Steps

10F/10B Zig Zag Steps

10 Banded Air Squats

10 Banded Glute Bridges

10 Bird Dogs

10 Up Dog to Down Dog

Pull-Up Warm-Up:

5 Scap Pull-Ups

5 Kip Swings

2-3 Strict Pull-Ups or Ring Rows

2-3 Kipping Pull-Ups

Weightlifting

14min TIME CAP

Front Squat (4×4)

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1 Pause Front Squat (2sec)

3 Regular Front Squats

Ascend in Weight Every Set

Metcon

20min TIME CAP

Metcon (Time)

10 Rounds for Time:

100m Run

5 Thrusters (95/65#)

5 Pull-Ups

RX+ = 115/75#, Chest to Bar
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100m Run = 250/200m Bike

Scale Thruster Weight as Needed

Modify Pull-Ups to Ring Rows OR Use Bands as Needed