Crescent City Crossfit – Functional Fitness
Warm Up
2min Bike
Into 2 Rounds:
10L/10R Banded Side Steps
10 Banded Air Squats
10 Bird Dogs
10 Scap Pull-Ups
30sec Front Plank
Go Over Toes to Bar Modifications With Coach
Metcon
Metcon (8 Rounds for reps)
8 x 1:30min AMRAPs:
10 Wallballs (20/14#)
6 Box Jump Overs (24/20)
MAX Toes to Bar
–Rest 1min–
.
.
Scale Weight on WB as Needed
Modify Box Jump Overs to Step Overs
Modify TTB to GHD, Weighted Sit-Ups, Lying Toes to Rig, etc
Accessory
Metcon (No Measure)
Every 90sec for 8 Sets (4 Rounds)
Odd Sets: 5/5 Suitcase Hold Bulgarian Split Squats
Even Sets: 15 Banded Tricep Extensions
