Crescent City Crossfit – Functional Fitness
Warm Up
2min Bike Into
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Good Mornings
10 PVC Around the Worlds
10 PVC Toe Touches to Overhead Press
Into 1min Bike
Warm Up Back Squats at Rig With Empty Bar First
Weightlifting
15min TIME CAP
Back Squat (2×6
2×4)
.
.
Ascend in Weight as Reps Go Down
Suggested % = 65-75%
Metcon
16min TIME CAP
Zone 3-5
Metcon (Time)
For Time:
30 Wallballs (20/14#)
20 Bike Calories
10 Power Snatches (95/65#)
10 Burpees Over Bar
20 Wallballs
15 Bike Calories
10 Power Snatches
10 Burpees Over Bar
10 Wallballs
10 Bike Calories
10 Power Snatches
10 Burpees Over Bar
.
.
Scale Weight on WB and Snatch as Needed
Modify Reps as Needed
