July 2023

Crescent City Crossfit – Ignite Strength Deadlift (4×5) . . Increase Weight Every Set Rest in Between Sets Metcon Metcon (4 Rounds for reps) 4x3min AMRAPs: 10 Step Ups 10 Slamballs 10/8 Calorie Row/Bike –Rest 90s–

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Row 10 Air Squats 14 Jumping Jacks 10 Push-Ups 14 Cossacks 10 Groiners Mobility: 30sec Each Side Pigeon Stretch 30sec Each Side Scorpion Hold 10 Back Rack Elbow Forward/Backward Rotations 14 Alt Front Rack Elbow Rotations Metcon Rest 5 MINUTES in Between Metcons Athlete May

Crescent City Crossfit – CrossFit Partner WOD (Time) 5 Rounds for Time: 500 Meter Row 30 Burpee Over Partner 30 Box Jumps 400 Meter Run. . 30min TIME CAP

Crescent City Crossfit – CrossFit Warm Up 2min Bike 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Overheads Squats (Heels on Plate) 10 Plate Ground to Overhead 10 Plate Overhead Reverse Lunge 5/5 Plate Halos W/ Empty BB: 5 Strict Press 5 Overhead Squats or 5 Front Squats Metcon Metcon (AMRAP – Rounds

Crescent City Crossfit – Ignite Strength Strict Press (4×5) Metcon Metcon (No Measure) 20min EMOM: Min1 — 16 Alt SA DB Hang Snatches Min2 — 16 Air Squats Min3 — 50-60 Single Unders Min4 — Rest

Crescent City Crossfit – CrossFit Warm Up 200 Meter Run or 400 Meter Bike 12 Plank to Toe Touch 8 Single Arm DB Thruster (R) 12 Plank DB Drag 8 Single Arm DB Thruster (L) 12 Scorpions 200 Meter Run or 400 Meter Bike Devil’s Press Warm Up: -5 Double DB Deadlifts -5 Double DB

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 x 4 Minute AMRAPs: 100m Farmers Carry 20 Double DB Push Press Max Calorie Bike/Row -Rest 2 Minutes- Accessory -CLASS BUYOUT- 50 Calorie Assault Bike (Time) For Time: 50 Calorie Assault BikePerform 5-6min on ANY Machine if Needed

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 400m Run 30 Slamballs 10 Ring Rows 300m Run 20 Slamballs 20 Ring Rows 200m Run 10 Slamballs 30 Ring Rows 400m Run. . 2:1 Run to Bike Meters Strength Rest In Between Sets Back Squat (8-8-8-8) . . Post Workout Strength! Use a Box

Crescent City Crossfit – CrossFit Warm Up 8min AMRAP: 100m Run 8 Scap Pull-Ups 8 Barbell Strict Press 4L/4R Samson Lunges Move at WARMUP PACE Set Up Bar at Rack and Begin Push Press Weightlifting 20min TIME CAP Push Press (6×1) . . Find One Rep Max! Rest in Between Sets Metcon 12min TIME CAP

Crescent City Crossfit – Ignite Metcon A: Metcon (Time) 5 Rounds for Time: 250/200m Row 15 Wall Balls 24 Walking Lunges B: Metcon (No Measure) Alternating EMOM 10 Minutes: 0-5 Minutes: 8 Seated Dumbbell Curl to Press 6-10 Minutes: 16 Leg Lifts Over DB