February 2023

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) FOR TIME: 15-12-9 Dumbbell Thrusters Jumping Pull-Ups –Rest 4min– 15-12-9 Wallballs Jumping Pull-Ups

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Down AND Back Banded Side Steps 15 Banded Air Squats 15 Banded Glute Bridges 10 Push-Up to Down Dog 10 Thoracic Rotations in Spiderman Lunge 10 Up and Overs Mobility: 30sec Each Side Pigeon 45sec Child’s Pose Weightlifting 20min TIME CAP Back Squat (5×3)

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 300m/200m Row 15 KB Deadlifts 10 No Push-Up Burpees –Rest 2min–. . Pick Up Where You Left Off!! Accessory Metcon (No Measure) 4 Rounds: 12 Barbell Bent Over Rows 12 Barbell Good Mornings 30-45sec Plank Hold

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Into: 2 Sets: 5 Russian Kettlebell Swings 5 Strict Pull Ups

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m C2/.3 Assault Bike/200m Run 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Bear Crawl 50FT Frog Walk Workout Primer: 200/100m/.1 Assault Bike 5 Burpees Metcon 15min TIME CAP WOD 2/19/18 (Time) For Time: Bike 5K *5 Burpee EMOM. .

Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row

Crescent City Crossfit – Endure Warm Up 3:00 Row/Bike 3 Rounds: 10 Bird Dogs 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press 10 PVC Good Mornings Metcon Metcon (7 Rounds for reps) Every 4:00 For 28:00 15/12 Calorie Row 15/12 Calorie Bike 200m Run Max Single Unders in Remaining Time RX+

Crescent City Crossfit – CrossFit Saturday Partner Wod (AMRAP – Rounds and Reps) 25min AMRAP: 16 wall balls (20/14) 16 weighted situps 16 burpees 16 hang db snatch (50/35) 100m run together * scale weight for wall ball and snatch as needed * scale run to 200m c2 bike

Crescent City Crossfit – CrossFit Warm Up 2 Rounds With Light KB: 500m Bike/.3 Bike/250m Row 8 KB Deadlifts 8 Goblet Squats 4L/4R KB Halos 4L/4R SA KB Swings 4L/4R KB Lunges 4L/4R KB Cossacks Start Warming Up to 65% of 1RM Back Squat Weightlifting 20min TIME CAP Back Squat (5×4) . . 2sec Pause