Crescent City Crossfit – Functional Fitness
Warm Up
400m Run or 1000m Bike
Into 6min AMRAP:
8 Barbell Good Mornings
8 Barbell Back Squats
8 Barbell Bent Over Rows
4L/4R World’s Greatest Stretch
Weightlifting
18min TIME CAP
Romanian Deadlift (RDL) (2×6
2×4
2×2)
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Sets of 6 Suggested % = 45-50%
Sets of 4 Suggested % = 50-55%
Sets of 2 Suggested % = 55-60%
% Are Based Off of 1RM Deadlift
Metcon
14min TIME CAP
Zone 3-5
Metcon (Time)
6 Rounds for Time:
8L/8R Alt DB Hang Snatch (50/35#)
8 Push-Ups
8 Wallballs (20/14#)
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Scale Weight on DB and WB as Needed
Modify Push-Ups as Needed