Functional Fitness – Wed, Jul 3

Crescent City Crossfit – Functional Fitness

Warm Up

2min Run, Bike, Row, or Ski

50FT High Knees

50FT Butt Kicks

50FT Leg Kicks

50FT Lunge + Lunge + Squat

50FT Inchworms – No Push Up

50FT Cossacks

50FT Broad Jump (Just Be Explosive)

Go Over Sandbag Over Shoulder and Z Press With Coach

Metcon

Metcon (Checkmark)

20min EMOM:

Min1 – 10/7 Calorie Bike

Min2 – 10-12 DB Z Press

Min3 – 5-7 Sandbag Over Shoulder

Min4 – Rest
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Choose Weight on Z Press and Sandbag Over Shoulder

Accessory

Metcon (No Measure)

4 Sets for Quality:

12 Seated Leg Lifts Over DB

8 DB or Plate A’s, T’s, Y’s (Can Be Non Weighted If Needed)