July 2023

Announcements FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!! BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS PRIZES WILL BE AWARED TO THE WINNER Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 7 Minutes: 10 Step Ups 14 Hand Release Push Ups 10 Plate Overhead Lunges . […]

Announcements FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!! BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS PRIZES WILL BE AWARED TO THE WINNER Crescent City Crossfit – Ignite Metcon Rest as Needed Before Starting Part B A: Metcon (Time) 10 Rounds for Time: 500m Bike/250m Row/200m Run 6 Burpees 9

Announcements FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!! BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS PRIZES WILL BE AWARED TO THE WINNER Crescent City Crossfit – CrossFit Warm Up 400m Run 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Inchworm + Push-Up 50FT Karaoke (Down and

Announcements FACEBOOK CHECK IN SOCIAL MEDIA CHALLENGE FROM 7/29-8/10!!!!! BE SURE TO JOIN “CRESCENT CITY CROSSFIT-GROUP” (OUR MEMBERS PAGE) FOR DETAILS PRIZES WILL BE AWARED TO THE WINNER Crescent City Crossfit – Endure Metcon Metcon (Checkmark) 40min EMOM: Min1 — 16 Wallballs Min2 — Max Calorie Bike Min3 — 50 Double Unders or 80 Singles

Crescent City Crossfit – CrossFit Warm Up ANY Machine Tabata 6 Rounds of 20 Sec on/10 Sec off 1 Round: 10 Banded Pass Throughs 10 Banded Pull Aparts (Palms Up) 10 Banded Pull Aparts (Palms Down) 10 Glute Bridges 10 Scorpions 10 Samson Lunges Dumbbell Snatch Progression: 2 Deadlifts ea side 2 Deadlift + Shrug

Crescent City Crossfit – Ignite Strength Farmer’s Carry (3×100) . . 3 Sets of 100m Farmer’s Carry Rest as Needed in Between Sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: 14/12 Calorie Bike/Row/Ski 10 No Push Up Burpees 20 SA DB Hang Snatches

Crescent City Crossfit – CrossFit Warm Up 2min Bike 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Samson Lunges 50FT Inchworms NO Push-Up 50FT Duck Walk 50FT Bear Crawl Workout Primer: 5 Calorie Bike 5 Slamballs 20 Singles or Doubles Metcon Metcon (AMRAP – Rounds and Reps) 3x6min AMRAPs: 15/11 Calories on Bike 20 Slamballs

Crescent City Crossfit – CrossFit Warm Up 2 Min Bike 2 Rounds: 10 Single Leg Deadlifts (5 ea) 10 Groiners (5 ea) 10 Calf Raises 10 Scap Push Ups Mobility: 30 Sec Goblet Squat Hold 30 Sec Calf Stretch (Right) 30 Sec Calf Stretch (Left) Skill Pistol Squats (No Measure) Every 90 Seconds for 9

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 15 Double DB Push Press 12/10 Calorie Bike/Row 30 Single Unders Accessory Metcon (No Measure) 4 Sets For Quality: 12 Barbell Bent Over Rows 8 Romanian Deadlifts 30sec Front Plank Hold

Crescent City Crossfit – CrossFit Warm Up 6 Minute AMRAP: 100 Meter Run 8 Glute Bridges 8 Alternating Spiderman Reaches 8 Strict Press 8 Good Mornings MOVE AT WARMUP PACE Go Over Push Jerk With Coach Weightlifting Push Jerk (6×1) . . Find 1RM — Rest in Between Sets!! Metcon 14min TIME CAP Diane (Time)