November 2023

Crescent City Crossfit – CrossFit Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10F/10B Zig Zag Steps 10 Banded Air Squats 10 Banded Glute Bridges With Empty Bar: 10 Good Mornings 10 Bent Over Rows 10 RDL’s Weightlifting 14min TIME CAP Deadlift (4×5) . . Ascend in Weight Every Set Suggested […]

Crescent City Crossfit – Ignite Metcon Metcon (6 Rounds for reps) 2 rounds of: AMRAP 2mins: 15 Box Jumps/Step Ups Max Cal Row -Rest 30- AMRAP 2mins: 15 DB Thrusters Max Cal Row -Rest 30s- AMRAP 2mins: 15 No Push Up Burpees Max Cal Row -Rest 30s- CORE Metcon (No Measure) 4 Rounds of: **40s

Crescent City Crossfit – CrossFit Warm Up 2min Row 50FT High Knees 50FT Butt Kicks 50FT Cossacks 50FT Hip Cirlces 50FT Bunny Hops 50FT Samson Lunges 2min Row Mobility 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 30sec Each Side Couch Stretch 30sec Each Side Figure 4 Stretch on Rig Metcon Metcon (3

Crescent City Crossfit – CrossFit Warm Up 2min Row Metcon Metcon (3 Rounds for time) Every 10:00 for 30:00 1000/800m Row 100 Double Unders 300m Run. . Scale Distances/Reps as Needed Goal is to Have 2-3min of Rest

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 30 Slamballs 30 DB Z Press 20 Calorie Bike Accessory Metcon (No Measure) 4 Sets for Quality: 15 Barbell RDL’s 60sec Front Plank Hold 9/11 Tribute (Time) For Time 2001m Run 11 Box Jumps 11 DB Thrusters 11 Pull-Ups 11 DB

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Toe Touches to Overhead Press 10 PVC Around the Worlds 10 PVC Overhead Squats Clean Progression: 5 Clean Grip Deadlifts 5 Clean Grip DL’s Into Shrug 5 Clean Grip High Pulls 5 Power Cleans Metcon

Crescent City Crossfit – Ignite Metcon Jenkins (AMRAP – Rounds and Reps) AMRAP 40 minutes: (with a partner) 50 Burpees 400 meter Run 50 Kettlebell Swings 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run (53#/35#). . Modify Movements as Needed One Partner Works, One Partner Rests

Crescent City Crossfit – CrossFit Warm Up 2min Bike/Row 50FT Walking Quad Stretch 50FT Hamstring Scoops 50FT Karaokes (Down and Back) 50FT High Knees With Empty Bar: 10 Behind the Neck Presses 10 Elbow Behind the Neck Elbow Rotations 6L/6R Front Rack Elbow Rotations 10 Front Squats Weightlifting 12min TIME CAP Front Squat (4×4) .

Crescent City Crossfit – Ignite “A strong body is not made in comfort” Strength Metcon (No Measure) 4 Sets for Quality: 15 Weighted Step Ups 8L/8R DB Curl To Press Metcon (5 Rounds for reps) 5x3min AMRAP: 12/8 Calorie Bike 60 Single Unders MAX Plate Overhead Lunge -Rest 1min-

Crescent City Crossfit – Endure Metcon (No Measure) 40min EMOM: Min1 — 12/8 Calorie Row Min2 — 10 Burpees Over Rower Min3 — 15 Wallballs Min4 — 12/8 Calorie Bike Min5 — Rest