Crescent City Crossfit – Functional Fitness
Warm Up
3 Rounds:
1min Row
6 Hand Release Push-Ups
4L/4R Scorpions
4L/4R World’s Greatest Stretch
6 Scap Pull-Ups
6 Kip Swings or 15sec Plank
Metcon
15min TIME CAP
Metcon (Time)
5 Rounds for Time:
12 Calorie Row
10 DB Floor Press
8 Pull-Ups
–Rest 1min in Between–
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Choose Weight on Floor Press
Modify Pull-Ups as Needed
Accessory
Metcon (No Measure)
3-4 Sets for Quality:
10 Barbell Bent Over Rows
5 A’s, Y’s, T’s (Weighted or Non Weighted)
