Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
12 Push-Ups
6L/6R Groiners
6L/6R Bird Dogs w/1sec Hold
12 Jump Squats
12 Prisoner Good Mornings
1min ANY Machine
6L/6R SA DB Bent Over Row
6L/6R SA DB Strict Press
6L/6R Renegade Row
Warm Up Bench Press
Weightlifting
Bench Press (5×1)
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Find 1 Rep Heavy or Max
Modify Reps to a 5×2 or 5×3 if Needed
Metcon
Metcon (3 Rounds for time)
3 Rounds for Time:
16/12 Calorie Row
10 Bar Facing Burpees
10 Push Press (95/65#)
–Rest 1min in Between Rounds–
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Modify Burpees as Needed
Scale Push Press Weight as Needed
Cool Down
5min Bike/Row/Ski/Run
