Crescent City Crossfit – Functional Fitness
Warm Up
30sec On 20sec Off
Any Machine
Hamstring Scoops
In Place Figure Four Stretch
Any Machine
Barbell Behind the Neck Presses
Front Rack Alt Elbow Rotations
Any Machine
Barbell Back Squats
Barbell Bent Over Rows
Any Machine
Strength
Metcon (Weight)
Every 1:30 for 6 Sets
Odd Sets: 10-12 Pendlay Rows
Even Sets: 10-12 RDL’s
.
.
Choose a Weight That Both Movements Can be Done With Good Form
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP:
10 Box Jumps (24/20)
14 Alt DB Snatches (50/35#)
100m Run
.
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Modify Box Jumps to Step Ups
Scale Weight on the DB as Needed
100m = 250/200m Bike
