Crescent City Crossfit – Functional Fitness
Warm up
2min ANY Machine
50FT High Knees
50FT Butt Kicks
50FT Hamstring Scoops
50FT Walking Quad Stretch
1min ANY Machine
10 Bootstrappers
10 Step Back Lunges w/Twist
10 Air Squats
20 Alt Calf Stretches from Plank
Metcon
25min TIME CAP
Metcon (Time)
4 Rounds for Time:
400m Run
30 Wallballs (20/14#)
20 Box Jump Overs (24/20)
.
.
Modify Run to 1000/800m Bike
Scale Weight on WB as Needed
Modify Box Jump Overs to Step Overs
Accessory
OPTIONAL
Metcon (No Measure)
3 Sets for Quality:
20 Alt Penguin Taps
10 V-Ups
20sec Hollow Hold
