Functional Fitness – Tue, Mar 25

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 PVC Overhead Squats

Barbell Warm-Up:

6 Strict Press

6 Push Press

6 Push Jerk

Weightlifting

15min TIME CAP

Push Press (4 Reps @ 60%
3 Reps @ 70%
…Then…
3 x 2 @ 80%)

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Use SAME weight for 3 x 2

Use 60% and 70% as warm up reps

Metcon

18 Min TIME CAP

Metcon (Time)

50 – 40 – 30 – 20 – 10

Wall Balls (20/14)

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100 m Run Between Rounds
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Scale Weight on WB as Needed

Scale Run to 300m C2 Bike

CORE

Core Work (No Measure)

3-4 Sets:

100 ft Sandbag Carry (Bear Hug)

:30 Front Plank Hold

:30 Hollow Hold