Crescent City Community Fitness – Functional Fitness
Warm Up
2 Rounds:
1 Min Any Machine
8 Banded Pass Throughs
8 Banded Strict Press
8 Banded Pull Aparts
8 Bird Dogs
8 Scorpions
Empty Barbell Warmup
Shrugs, High Pulls, Turn Overs
Strict Press, Push Press, Push Jerks
Deadlifts & Front Squats
Weightlifting
15min TIME CAP
Weightlifting Complex
Work to Heavy:
1 Power Clean
1 Front Squat
1 Push Press
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
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Scale Weight on Barbell as Needed
