April 2023

Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds For Time: 300m Run 20 Wallballs 15 Pull-Ups/Ring Rows CORE Metcon (No Measure) Complete 4 Sets of the Following: 8L/8R Turkish Sit-Ups 10L/10R DB Plank Drag -Rest as Needed-

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 10 PVC Pass Throughs 5 Burpees 5 Hanging Knee Raises Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R warm up continued Barbell Warm Up: 1 x 5: Snatch Grip Deadlift High Pull from Hang Hang Muscle Snatch Hang Snatch Power

Crescent City Crossfit – CrossFit Warm Up With a Light KB: 10/7 Calorie Bike 10 KB Swings 10 Goblet Squats 5L/5R KB Presses 10/7 Calorie Bike 10 KB Deadlifts 5L/5R KB Halos 5L/5R KB Bent Over Rows Sumo Deadlift High Pull Warmup: 5 Sumo Deadlifts 5 High Pulls in Sumo Stance 5 Sumo Deadlift High

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x5minAMRAPs: 10 Dumbbell Hang Snatches 12 Suitcase DB Deadlifts 14Med Ball Sit Ups -Rest 2min-. . Pick Up Where You Left Off!! Accessory Strict Press (4×6) . . 15/20sec Overhead Hold on LAST REP of Every Set Ascend in Weight Every Set

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row 8 PVC Pass Throughs 8 PVC Toe Touches to Press 8 PVC Overhead Squats 4L/4R PVC Around the Worlds 20sec Each Side PVC External Rotation Hold Hang Clean Warmup: 5 Shrugs From Hang Position 5 High Pulls From Hang Position 5 Hang Power Cleans

Crescent City Crossfit – Ignite Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Machine of Choice 10 Alternating Box Step Ups 10 Air Squats Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R :20 Calf Stretch L/R Into: 2 Sets: 4 Dumbbell Front Squats 4 Dumbbell Push Press 4 Box Jumps Metcon (No

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 12 Boot Strappers 6L/6R Groiners 6L/6R Up Down Planks 6 Up Dog to Down Dog With Empty Bar: 6 Good Mornings 6 Bent Over Rows 6 RDL’s 6 Deadlifts w/3sec Tempo in Descent

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 30 Kettlebell Swings 14/10 Calorie Bike 12 Plate Jumps () Strength Box Squats (4×8 ) . . Ascend in Weight Every set

Crescent City Crossfit – CrossFit Saturday Partner WOD: (Time) With a Partner: 3 Rounds for Time: 30 Calorie Assault Bike 400 Meter Run 40 Farmer Carry Lunges (2-KB or DB) 500 Meter Ski or Row *one partner works, one rest38 MIN TIME CAP . . Scaling Options: -Scale to 2 Rounds if needed -Body weight