March 2023

Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 25 KB Swings 20 Ring Rows 15Burpees –Rest 2min–. . PICK UP WHERE YOU LEFT OFF

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR QUALITY: 5L/5RSA Bent Over DB Row 10 BandedFront Raises 15 Double DB Bench Press

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine With Light KB: 12 KB Deadlifts 12 KB Swings 12 KB Goblet Squats 6L/6R KB Single Arm Press 6L/6R KB Halos 6L/6R KB SA Row Mobility: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Child’s Pose Strength 14min TIME CAP DB

Crescent City Crossfit – CrossFit Warm Up 200m Run 10 Banded Air Squats 10 Banded Glute Bridges 10 Banded Pass Throughs 10 Banded Strict Press 200m Run 5L/5R Banded Side Steps 5L/5R Banded Standing Clamshells 5L/5R Banded Around the Worlds 10 Banded Front Raises Grab Empty Bar and Warm-Up Front Rack/Front Squats Metcon Metcon (AMRAP

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 200m Run 10 Box Step Ups 5 Box Jumps Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat Stretch :20 L/R Calf Stretch :20 L/R Half Split Warm Up (Continued) Barbell Warm Up: 1 x 5: Snatch Grip Deadlift High Pull from Hang Hang

Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups 15 Goblet Squats 24 Sit-ups 15Goblet Squats 18 Sit-ups 15 Front Squats 12 Sit-ups 15 Goblet Squats 6 Sit-ups 15 Goblet Squats 800/600m Row

Crescent City Crossfit – Endure Warm Up 8 Min AMRAP or 3 Rounds: 100 M Run 8/6 Cal Bike 10 Air Squats 6 Walking Lunges Head Space (Time) 500 Box Step Ups For Time (24″/20″) Every 5:00 including Minute 0:00 until 500 reps completed perform: 1. 300 Meter Run 2. 15 Burpees 3. 25/20 Cal

Crescent City Crossfit – CrossFit Saturday Partner Workout 3/11/23 (Time) 800 m run 80 OH Lunges w/ Plate (25/15) 400 m row 40 Weighted Situps 600 m run 60 KBS (53/35) 400 m row 40 Goblet Squats 400 m run 40 G2O w/ Plate (25/15) 400 m row 40 Burpees to Plate *Split all runs

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touch To Overhead Press 10 PVC Overhead Squats Mobility on Box: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Lat Stretch Metcon Metcon (No Measure) 28min

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 2 Rounds: 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 4L/4R Scorpions 4L/4R Up and Overs 4 Push Up to Up Dog Hold With Empty Bar: 6 Good Mornings 6 RDL’s 6 Deadlifts w/3sec Lower Weightlifting 20min TIME CAP Deadlift (5×4)