Crescent City Crossfit – Functional Fitness
Warm Up
1min Row (Slow)
1min Row (Faster)
10 PVC Passthroughs
10 PVC Around the Worlds
10 PVC Good Mornings
10 PVC Overhead Squats
10 PVC External Rotations (10 Each Side)
45sec PVC Lat Stretch
Workout Primer:
5 Calorie Row
5 DB Z Press
Metcon
Zone 2-3
Rest 5-6 Minutes Between Metcons
Metcon (4 Rounds for reps)
Every 2:30 x 4 Rounds:
20 Calorie Row
MAX DB Z Press in Remaining Time (35/25#)
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NO BUILT IN REST Between Rounds
Scale Weight on DBs as Needed
Modify Row Calories as Needed
Should Have 30-60sec of Z Press
Metcon
Zone 3-4
Metcon (Time)
4 Rounds For Time:
250m Row
200m Run
RX+ = Vested
–Rest 1min in Between Each Round–
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Score is TOTAL TIME
200m Run = 500m Bike
Mobility
Pigeon Stretch 30sec Each Side
Hamstring Stretch 30sec Each Side
Scorpion Hold 30sec Each Side
Child’s Pose 45sec