Crescent City Crossfit – Functional Fitness
Warm Up
400m Run/1000m Bike
Into 4min AMRAP:
6 Banded Strict Press
6 Banded Front Raises
6 Scap Push-Ups
Go Over Push Press With Coach
Weightlifting
14min TIME CAP
Push Press (1×8
1×6
2×4)
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Ascend in Weight Every Set
Start First Set at 50-55% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
10 Single Arm Devil’s Press (50/35#)
12 Wallballs (20/14#)
15/12 Calorie Bike
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Scale Weight on DB as Needed
Scale Weight on WB as Needed
