June 2023

Crescent City Crossfit – CrossFit Warm Up Metcon Metcon (Time) FOR TIME WITH A BUDDY! Buy In: 800m Run Into: 4 Rounds 30 Wallballs 40 DB Single Arm Push Press 30 Calories on ANY Machine. . Split Entire Workout as Desired One Work One Rest

Crescent City Crossfit – Ignite Strength Box Squats (5×3) Metcon Metcon (5 Rounds for calories) 5 X 3 Minute AMRAP: 12 Calorie Bike 20 Kettlebell Swings Max Calorie Bike -rest 90s-

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 100m Run 10 Air Squats 8 Push-Ups 10 Groiners 8 No Push-Up Burpees 10 Samson Lunges Mobility on Box: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Lat Stretch Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 8 Burpees 100m Run 12

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – CrossFit Warm Up 2 Min Row or Bike (Choose your Machine for the workout) 8 Bootstrappers 8/8 Single Leg Glute Bridges 8/8 Scorpions 8 Scap Push Up to Down Dog 6 Inchworms to Shoulder Tap With

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 minutes 20 Sit Ups 15 Slam Balls 100m Run Accessory Single arm Dumbbell Row (10-10-10-10) *each side* Moderately Heavy Weight. . Superset EACH Set With 20

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – CrossFit Warm Up 2min on a Bike or Row 2 Rounds: 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 6L/6R Cossacks 6 Inchworms w/Up Dog Hold 6L/6R Bird Dogs Workout Primer: 4

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds for Time: 15 Double DB Push Press 20 Jumping Pull Ups/Ring Rows 250m Row/500m Bike 15 Double DB Push Press 20 Hand Release Push Ups 250m Row/500m Bike Accessory Metcon

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 12 PVC Pass Throughs 12 PVC Around the Worlds 12 PVC Good Mornings 12 PVC Overhead Squats 12 PVC Toe Touches to Overhead Presses With Empty Bar: 5 Behind

Announcements No Childcare on 6/28 Kid’s Krewe Cancelled for 6/30 (Child Care will be available) Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) AMRAP 7 Minutes 40 Step Ups 40 Plate Ground to Overhead Max Cal Row/Bike –Rest 3 Minutes– AMRAP 5 Minutes 30 Step Ups 30 Plate Ground to Overhead Max

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) With a Running Clock for 18 Minutes: -Buy In- 400m Run -then- AMRAP of: 20 Wallballs 15 Burpees 40 Single Unders Accessory Metcon (No Measure) 3 Sets: 100m Farmers Carry 30sec Side Plank Hold (Ea Side)