Crescent City Crossfit – Functional Fitness
Warm Up
3 Rounds:
45sec Bike
10 Banded Pass Throughs
10 Banded OHS
5 Scap Pull Ups
5 Kip Swings
-Into Power Clean Warm Up
Metcon
Metcon (5 Rounds for reps)
Every 3:00 Min x 5 Rounds:
14 Cal Bike
7 Power Cleans 135#/95#
*AMRAP of Toes to Bar in Remaining Time*
RX+: 185#/125# and BMU
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NO REST BETWEEN ROUNDS
Modify TTB with Weighted Ab Mat Sit-Ups
Weightlifting
Push Jerk (4×3)
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OPTIONAL: Superset With 30-45sec Plank Hold
Post Workout Strength
Keep It Light – Work on Form
