May 2023

Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/.6 Bike 50FT Walking Quad Stretch 50FT Duck Walk 50FT Leg Kicks 50FT Inchworms NO Push-Up Mobility: 30sec Child’s Pose 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch Hang Clean Warm-Up: […]

Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – Ignite Strength Box Squats (4×5) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 5x3min AMRAPs: 12 Kettlebell Swings 10 Calories on ANY Machine 12 Box Step Overs –Rest 1min in Between–. .

Announcements Heats for Murph on Monday, May 29th- 7:30 AM and 9 AM Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min ANY Machine 8 Banded Pass Throughs 8 Banded Around the Worlds 8 Banded Strict Press 8 Banded Front Pull Aparts Into Mobility: 45sec Child’s Pose 30sec on Each Side Scorpion Hold 30sec

Crescent City Crossfit – Ignite Metcon 22min TIME CAP Metcon (Time) 5 Rounds For Time: 20 SA Dumbbell Hang Snatches 100m Run 10 Hand Release Push Ups 20 Russian Twists Strength Romanian Deadlift (RDL) (10-10-10-10) Work Up To Moderate Weight

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 8 Cals on any Machine 20 Mountain Climbers 10 Scap Push Up to DownDog 10 Prone Swimmers 8 Samson Lunges (4 ea) 4 Negative Push Ups (from Toes or Knees) Metcon Rest 5min In Between WOD and Run MA3 Oscar Temores (Time) 8 Rounds: 11 Hand

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 5 Burpees 10 Alternating Box Step Ups 5 Air Squats Into Mobility: 10 World’s Greatest Stretch 5 Down Dog to Cobra Stretch On Box: :30 Pigeon Stretch L/R :20 Calf Stretch L/R warm up continued 1 Set: 6 Push Ups 6 Dumbbell Box Step

Crescent City Crossfit – Ignite Metcon 20min TIME CAP Metcon (Time) For Time: 20 Dumbbell Walking Lunges 50 Single Unders 20 Plate Ground to Overhead 30 Dumbbell Lunges 50 Single Unders 30 Plate Ground to Overhead 40 Dumbbell Lunges 50 Single Unders 40 Plate Ground to Overhead Accessory Metcon (No Measure) Alternating EMOM 8Minutes: Minute

Crescent City Crossfit – CrossFit Warm Up 500m Row 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 14 Boot Strappers 14 Groiners 14 Scorpions 7 Up Dog to Down Dog *Grab Empty Bar and Warm-Up on Rig BEFORE Adding Weight* Weightlifting 15min TIME CAP Back Squat (4×8 ) . . Keep

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 14Minutes: 200m Run 10 SA Devil’s Press 15 Calorie Row/Bike . -Rest 4 Minutes- . AMRAP 4Minutes: 30 Burpees Max Calorie Row/Bike Accessory Metcon (No Measure) 3 Sets For Quality: 16 Alt DB Floor Press 30/45sec Plank Hold

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike 50FT Bear Crawl 50FT Hamstring Scoops 50FT Lunge + Lunge + Squat 50FT Inchworms Rig Warm-Up: 8 Scap Pull-Ups 8 Kip Swings 3-4 Pull-Ups OR 8 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 8 Pull-Ups 12 Slamballs (30/25/20#) 16