Crescent City Crossfit – Functional Fitness
Warm Up
3 Rounds:
45sec Bike
6L/6R Curtsy Lunges
6 Scap Push-Ups
6L/6R Moose Antler Stretch
6L/6R Bird Dogs
Strength
Metcon (Weight)
Every 3:00 for 4 Sets:
12 Smashed Head DB Bench Press
10 Hand Release Push-Ups
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Score Can Be Weight on DB
Metcon
18min TIME CAP
Metcon (Time)
3 Rounds for Time:
12 Calorie Bike
6 Burpee Box Jumps (24/20)
16 Front Rack Step Back Lunges (95/65#)
6 Burpee Box Jumps (24/20)
RX+ = 115/75, 30/24
–Rest 1min in Between Rounds–
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Modify Burpee Box Jumps as Needed – Modify Burpees or Box Jumps to Step Ups
Scale Weight on Bar as Needed
