Crescent City Community Fitness – Functional Fitness
Warm Up
2min Any Machine
15 PVC Pass Throughs
15 PVC Toe Touches to Overhead Press
15 PVC Good Mornings
10L/10R PVC Elbow Rotations
10L/10R PVC Around the Worlds
10 Back Rack Lunge & Twist
Barbell Warm-Up:
6 Strict Press
6 Push Press
6 Push Jerk
Weightlifting
15min TIME CAP
Push Press (3 x 4 @ 60%)
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Use SAME weight for ALL sets
Metcon
Metcon (AMRAP – Rounds and Reps)
3x5min AMRAPs:
200 m Run
10 TTB
10 Push Ups
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—Rest 2min—
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Scale Run to 500m Bike
Modify TTB as Needed
PICK UP WHERE YOU LEFT OFF
Accessory (OPTIONAL)
Metcon (No Measure)
4 Sets:
:30 Assault Bike Sprint
:30 Rest
