Crescent City Crossfit – Functional Fitness
Warm Up
2min on ANY Machine
50FT Banded Side Steps (Down and Back)
10 Banded Squats
10 Banded Glute Bridges
10 Barbell Good Mornings
10 Barbell Behind the Neck Presses
10 Barbell Bent Over Rows
10 Lunges (In Place or Walking)
Go Over Lunges POP and Modifications with Coach
Weightlifting
14min TIME CAP
Weighted Lunges (5×12 (6 Each Leg))
.
.
Can Perform Front/Back Rack Barbell Lunges or Work With a Heavy DB or KB
Can Do In Place or Walking Lunges
Ascend in Weight Every Set
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
200m Run
20 Slamballs (30/20#)
14 Box Step Ups (Holding Slamball)
.
.
200m Run = 500/400m Bike
Scale Weight on Slamball as Needed
Go Body Weight Step Ups or Lower Box Height if Needed
