Crescent City Crossfit – Functional Fitness
Warm Up
Metcon
Zone 2-3
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