Functional Fitness – Wed, Nov 6

Crescent City Crossfit – Functional Fitness

warm up

6 Min AMRAP:

10/10 Banded Side Steps

8 Banded Glute Bridges

8 Cossacks

8/8 World’s Greatest Stretch

6/6 Bird Dogs

Pull Up Warm Up:

8 Scap Pull Ups

8 Kip Swings

4 Strict Pull Ups

4 Kipping Pull Ups

Go Over Deadlift With Coach

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 Deadlifts (155#/105#)

9 Pull-Ups

6 Burpees Over Bar
.

.

Modify Pull-Ups as Needed

Scale Weight on DLs as Needed

Accessory

Metcon (No Measure)

3 Rounds:

1 Min Wall Sit

45 Sec R Side Plank

45 Sec L Side Plank