Crescent City Crossfit – Functional Fitness
Warm Up
6min AMRAP:
10 Calf Raises
15sec Dead Hang From Rig
5 Scap Pull-Ups
5 Scap Push-Ups
5L/5R Reverse Samson Lunges
Go Over Pull-Up Modifications With Coach
Metcon
12min TIME CAP on Rounds for Time
Metcon (Time)
9min EMOM:
Min1 – 5 Strict Pull-Ups or 10 Kipping Pull-Ups
Min2 – Max Rep Push-Ups
Min3 – 40 Double Unders
At the 9:00 Mark:
2 Rounds
15 Pull-Ups
20 Push-Ups
25 Double Unders
.
.
Modify Pull-Ups and Push-Ups as Needed
2:1 Doubles to Singles
Accessory
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Metcon (No Measure)
3 Sets for Quality:
10L/10R Single Leg Glute Bridges
10 Good Mornings
8L/8R DB External Rotations
Cool Down
5 Minute Bike, Row, or Run
