Functional Fitness – Wed, Jan 24

Crescent City Crossfit – Functional Fitness

Warm up

:45 On :15 Off

Any Machine

Banded Pass Throughs

Banded Strict Press

Air Squats or Squat Jumps

Jumping Jacks

Any Machine

With Empty Bar:

5 Snatch Grip Shrugs From Hang Position

5 Snatch Grip High Pulls From Hang Position

5 Power Snatches From Hang Position

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

200m Run

14 Box Jumps (24/20)

8 Hang Power Snatches (95/65#)
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200m Run = 500/400m Bike (Also if Raining)

Modify Box Jumps to Step Ups

Scale Weight on Snatches as Needed

Accessory

Metcon (No Measure)

4 Sets for Quality:

10 Unbroken Strict Press

10-12 Hand Release Push-Ups