June 2023

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Ignite Metcon 30min TIME CAP Metcon (Time) 10 Rounds For Time: 150m Row 10 Slam Balls 10 Wallballs CORE Plank Holds (3x1min) . . 1min Plank Holds Rest as Needed in Between Sets

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 C2 Bike 10 Alternating Box Step Ups 5 Burpees 5 Box Jumps Into Mobility: :20 L/R PVC Lat Stretch :20 L/R Calf Stretch 5 Down Dog to Cobra Stretch :30 Pigeon Stretch L/R :20 Calf Stretch L/R

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/.3 Bike 50FT Lunge + Lunge + Squat 50FT Bear Crawl 50FT Hamstring Scoops 50FT Inchworms NO Push-Up Strength 14min TIME CAP Metcon (Weight) 4 Sets For Quality: 6L/6R Landmine Lateral Raise 12 DB Z Press. . Score

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Ignite Metcon Strength Step Back Lunges (Back Rack) (6-6-6-6) . . Choose a Moderate Weight 6 Reps Each Leg (12 Total) Use Barbell OR Two DBs/KBs Metcon 25min TIME CAP Metcon (Time) For Time: 30-20-10-20-30 Hand Release Push Ups KB Sumo Deadlifts Box Step Overs

Crescent City Crossfit – CrossFit Warm Up 500m Ski/500m Row 16 PVC Pass Throughs 8L/8R PVC Hip Around the Worlds 14 PVC Toe Touches to Overhead Press 14 PVC Overhead Squats 45sec PVC Lat Stretch 10 A’s Y’s T’s With Empty Bar Complete: 6 Strict Press 6 Push Press Weightlifting 20min TIME CAP Push Press

Crescent City Crossfit – Ignite Strength Bent Over Row (5×6) . . Add Weight Every Set Metcon Metcon (Time) For Time: 400m Run 30 Hang DB Snatches 400m Run 20 SA Devil’s Press 400m Run 30 Hang DB Snatches 400m Run 20 SA Devil’s Press

Crescent City Crossfit – CrossFit Warm Up 8min AMRAP: 150m Row 8 Air Squats 8 Hamstring Scoops in Place 8 Cossacks (4L/4R) Mobility: 30sec Each Side Calf Stretch on Rig 30sec Each Side Quad Stretch (Use Rig For Balance) 40sec Bottom of Squat Hold (Move Side to Side @Bottom) Metcon Metcon (AMRAP – Rounds and

Crescent City Crossfit – Ignite Strength Metcon (Weight) EMOM 8 Minutes: Minute 1: 10 Push-Ups Minute 2: 10 Barbell Strict Press. . Weight on Bar Needs to Enable 10 Unbroken Reps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 60 Single Unders 30 Air Squats 40 Single Unders 20 Sit-Ups. . Scale Single

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine 10 Scap Pull-Ups 50FT Hamstring Scoops 50FT Bear Crawl 10 Kip Swings 50FT Forward Arm Circles 50FT Leg Kicks 10 Up Dog to Down Dog Mobility: 30sec Each Side Scorpion Hold 45sec Child’s Pose 30sec Each Side Spiderman Lunge Hold Metcon 30min TIME CAP Metcon

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 10 minutes: 500m Bike 15 Pull Ups or Jumping Pull Ups or Ring Rows -Rest 4 Minutes- AMRAP 10 Minutes: 250m Ski or Row 200ft Farmers Carry. . 200FT = Rig to Rig x 4 Rig to Rig = 50FT Strength Romanian Deadlift