Crescent City Crossfit – Functional Fitness
Warm Up
6min AMRAP:
5 No Push-Up Burpees
5 Barbell RDL’s
5 Barbell Front Squats
100m Run
With Empty Bar:
Clean Progression
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
Buy In – 800m Run
AMRAP in Time Remaining:
2-4-6-8-10….
Power Clean (155/105#)
Box Jumps (24/20)
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Scale Weight on Cleans as Needed
Modify Height on Box as Needed
800m Run = 2000/1600m Bike
Accessory
Metcon (No Measure)
3 Sets for Quality:
10 Bent Over A’s
10 Bent Over T’s
10 Bent Over Y’s
20 Lateral Raises
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Use 2.5# Plates or Very Light DBs
