Crescent City Community Fitness – Functional Fitness
Warm Up
2 Min Row
10 PVC Pass Throughs
10 PVC Toe Touches to OH Press
10 PVC Back Squats
10 PVC Good Mornings
10L/10R PVC Around the Worlds
10 PVC Overhead Squats
Go Over Power Snatch and STOH
Shrugs, High Pulls, Turn Overs, etc.
Strict Press, Push Press, Push Jerk
Weightlifting
18min TIME CAP
Back Squat (4 Reps @ 60%
3 Reps @ 70%
2 Reps @ 80%
…Then…
Build to a Heavy 1 Rep)
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Use 60% – 80% as warm up reps
Metcon
Metcon (AMRAP – Rounds and Reps)
3 X 3 Min AMRAP:
20/15 Cal Row
10 Power Snatch (95/65)
:90 rest between Rounds
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– REST 3 Minutes Before Starting Next AMRAP –
Metcon (AMRAP – Rounds and Reps)
3 X 3 Minute AMRAP
20/15 Cal Row
10 Shoulder to Overhead (95/65)
:90 rest between Rounds
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Pick Up Where You Left Off
Scale Weight on Snatch and STOH as Needed
