August 2023

Crescent City Crossfit – Ignite Strength Deadlift (5×4) Metcon Metcon (Time) For Time: 20-15-10-15-20 Dumbbell Hang Clean and Jerks Ring Rows 100m run

Crescent City Crossfit – CrossFit Warm Up 2min on Machine For Workout 50FT Hamstring Scoops 50FT Samson Lunges 50FT Bear Crawl 50FT Inchworms w/Push-Up With Light KB: 5 KB Deadlifts 5L/5R Single Arm KB Swings 5L/5R KB Halos 5 KB Swings 5L/5R KB Lunges *Grab Workout Weight for KB* Metcon NO TIME CAP — MOVE

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 100m Run 30 Single Unders 10 Push-Ups –Rest 2min–. . Score it TOTAL Rounds and Reps Pick Up Where You Left Off Strength Shoulder Press (8-8-8-8)

Crescent City Crossfit – CrossFit Warm Up 500/400m Ski or Row Banded Shoulder Warm-Up: 15 Pass Throughs 12 Around the Worlds (At The Hip) 15 Strict Press 12 Diagonals (Each Side) 15 Front Pull-Aparts With Empty Bar: 5 Good Mornings 5 Snatch Grip Behind the Neck Presses 5 Overhead Squats 5 Sotts Press (Use Band

Crescent City Crossfit – Ignite Metcon “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike CORE Metcon (No Measure) 3 Sets for Quality: 20 Shoulder Taps 20 Russian Twists

Crescent City Crossfit – CrossFit Warm Up 2min Bike Into Banded Warm-Up: 8L/8R Side Steps 10 Forward and Backward “Zig Zag” Steps 5L/5R Tip Toe Side Steps 10 Air Squats 10 Glute Bridges Mobility on Box: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch Workout Primer: 4 Box Step Ups Into 4 Box

Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds For Time: 30 Walking Lunges 40 Single Arm DB Push Press 10 No Push-Up Burpees Strength Back Squat (6-6-6-6) . . Moderate Weight

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 50FT Bunny Hops 50FT High Knees 50FT Butt Kicks 50FT Toe Walks 50FT Karaokes (Down and Back) With Single Light DB: 6 A’s Y’s T’s (No Weight) 5L/5R Strict Press 5L/5R Front Raise 5L/5R Bent Over Row 5L/5R Hang DB Snatches Metcon Goal is to

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 15 Wallballs 10 Calories Row/Bike 15 Kettlebell Swings Accessory Metcon (No Measure) Class Buy-Out: 300m Run 30 Sit-Ups 300m Run

Crescent City Crossfit – Endure Metcon (Time) 30 Weighted Lunges (50/35) 400 m Row 30 Box Step Overs (24/20) 30 Med Ball Sit-ups (20/14) 400 m Ski 30 Weighted Ball Over Shoulder (40/30) 200 ft Farmers Carry (53/35) 30 Burpees Over Plate **400 m run AFTER each station**