February 2023

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Farmer’s Carry 20 Air Squats 20 Box Step-Ups CORE Core Complex (No Measure) 4 Rounds of: 20 sit ups 40 Russian twist 1 min Plank Hold

Crescent City Crossfit – CrossFit Metcon Mardi Gras (Partner) Mambo: (2 Rounds for reps) 12 Min AMRAP: 21 Box Jumps/Step Ups 15Kettlebell Swings 9 Calories on ANY Machine –Rest 3 Minutes– 12 Min AMRAP: 9 Box Jumps/Step Ups 15Goblet Squats 21 Calories on ANY Machine *One Partner Works, One Partner Holds Plate Overhead (25#/15#)Choose a

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10 PrisonerGood Mornings 10PrisonerSquats 8 Scap Push-Ups 6 Inchworms w/2sec Up Dog Hold With Empty bar: 5 Clean Grip Deadlifts 5 Clean Grip Deadlift to Shrugs 5 Clean Grip Deadlift to

Crescent City Crossfit – Ignite Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10 Prisoner Good Mornings 10 Prisoner Squats 8 Scap Push Ups 6 Inchworms w/2sec Up Dog Hold With Empty Bar: 5 Clean Grip Deadlifts 5 Clean Grip Deadlift to Shrugs 5

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row/250m Ski 8 Push-Ups 8 Down Dog to Up Dog 8 Thoracic Rotation in Spiderman Lunge Into With Barbell: 8 Strict Press 8 Bent Over Rows 8 Good Mornings 8 Back Squats w/2sec @Bottom 8 Empty Bar Bench Press!!!! Strength 15min TIME CAP Bench Press

Crescent City Crossfit – Ignite Strength Metcon (Weight) 4 Sets: 16 DB Curl to Press 12DB Row Endurance 30min TIME CAP Metcon (Time) 6 Rounds: 400/300m Row 60 Single Unders 300m Run 60 Single Unders. . Scale Number of Rounds as Needed

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 16 PVC Pass Throughs 16 PVC Around the Worlds 16 PVC Overhead Squats 14 PVC Toe Touch to Overhead Press 14 PVC Good Mornings 14 PVC Pass Throughs On Rig: 8 Scap Pull-Ups 8 Kip Swings 8 Hanging Knee/Straight Leg Raises Gymnastics Metcon (No

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 12-16Kettlebell Swings Min2 — 12-16 Sit-Ups Min3 — 10-12Pull-Ups/Ring Rows Accessory Metcon (Weight) 4 Sets: 12 Barbell RDL’s 10 Barbell Bent Over Rows

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Row 25 Single Unders Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat Stretch :20 L/R Calf Stretch Barbell Warm Up: 1 x 5: Snatch Grip Deadlift High Pull from Hang Hang Muscle Snatch Hang Snatch Power Snatch *Build up to Power Snatch

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run/1000m Bike 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 7L/7R Thoracic Rotation in Spiderman Lunge 7 Down Dog to Up Dog 14 Up and Overs 14 Scorpions Warm Up to Heavy Weight! Begin Sets @70/80% of 1RM Strength 20min TIME CAP