Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Crossfit – Functional Fitness
Warm Up
2min ANY Machine
10 World’s Greatest Stretch
10 Cossacks
10 Boot Strappers
10 Banded Pass Throughs
10 Banded Strict Press
6L/6R Banded Diagonals
10 Banded Around the Worlds
Box Stretches:
:30R / :30L – Hamstring Stretch
:30R / :30 L – Pigeon Stretch on Box
:45 Prayer Stretch
Metcon
Metcon (Checkmark)
20min EMOM:
Min1 – 8-12 Bike Cals
Min2 – 12-16 DB Box Step Ups (24/20) (50/35)
Min3 – 12-16 DB Snatch (50/35)
Min4 – Rest
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Scale Weight on DB as Needed