Crescent City Community Fitness – Functional Fitness
Warm Up
2 Min on Any Machine
6 Min AMRAP:
20 Jumping Jacks
10 Scap Pushups
10 Jump Squats
20 Shoulder Taps from Plank
10 Scorpions
10 Bird Dogs
Go Over Power Cleans
Shrugs, High Pulls, Turn Overs, etc.
Weightlifting
15min TIME CAP
Back Squat (4 Reps @ 60%
3 Reps @ 70%
…Then…
3 x 2 @ 80%)
.
.
Use SAME weight for 3 x 2
Use 60% and 70% as warm up reps
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
.
.
Scale Weight on PC as Needed
