November 2023

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine With 15/10# Plate: 10L/10R Plate Diagonal Throws (Start With Plate at One Hip and Move to Above Opposite Shoulder) 10 Halos 10 Ground to Overhead 10 Plate Squats (Plate Out in Front of Body) 8L/8R Reverse Lunges w/Plate Overhead With Empty Bar: 10 Back Rack […]

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine With 15/10# Plate: 10L/10R Plate Diagonal Throws (Start With Plate at One Hip and Move to Above Opposite Shoulder) 10 Halos 10 Ground to Overhead 10 Plate Squats (Plate Out in Front of Body) 8L/8R Reverse Lunges w/Plate Overhead With Empty Bar: 10 Back Rack

Crescent City Crossfit – Ignite Strength Floor Press (4×10) . . Use Two DBs Ascend in Weight Every Set Metcon Metcon (Time) For Time with a Partner: 600m Run with Partner 60 Goblet Squats 60 DB Push Press 60 Sit-Ups 60 DB Push Press 60 Goblet Squats 600m Run with Partner. . One Work One

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike 50FT Samson Lunges 50FT Karaokes (Down and Back) 50FT Duck Walks 50FT Cossacks 10 Thoracic Rotations @Bottom of Squat 6 Inchworms in Place w/Up Dog Hold 10 Up and Overs 10 Scorpions Go Over Deadlift With Coach Metcon Metcon (AMRAP – Rounds and Reps) 14min

Crescent City Crossfit – Ignite Metcon 21 Guns (AMRAP – Rounds and Reps) 21 Minute AMRAP 400M Run 21 Push-ups 21 Box Jumps 15 Burpees 9 Pull-Ups. . Modify Box. Jumps to Step Ups Modify Pull-Ups to Ring Rows 400m Run = 1000/800m Bike CORE Metcon (No Measure) 4 Sets for Quality: 8L/8R KB Side

Crescent City Crossfit – Endure Warm Up 1000 M C2 Bike or 0.2 Miles AB Complete on one side then switch: 10 Suitcase Deadlifts 10 Single Arm KB Swings 10 Front Rack KB Squats 10 Single Arm Push Press –then– 8 Push Up to Down Dog 8 NP Burpee 8 Scorpions Metcon Metcon (Time) 5

Crescent City Crossfit – CrossFit Metcon Metcon (2 Rounds for reps) In Teams of 2 12min AMRAP: 200m Run 20 Kettlebell Swings 20 DB Step Ups –Rest 4min– 14min AMRAP: 400m Run 40 Kettlebell Swings 40 DB Step Ups

Crescent City Crossfit – Ignite Strength Bench Press (4×8) Metcon Metcon (4 Rounds for time) 4 Rounds for Time: 10 Weighted Step Ups 15 KB Deadlifts 1000m Bike –1min Rest–

Crescent City Crossfit – CrossFit Warm Up 500/400m Row 10L/10R Banded Side Steps 10F/10B Banded Zig Zag Steps 12 Banded Air Squats 12 Banded Glute Bridges 20 Jumping Jacks 14 Prisoner Good Mornings 14 Prisoner Step Back Lunges With Empty Bar: 12 Back Rack Elbow Rotations 12 Behind the Neck Strict Press 6L/6R Front Rack

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 20 KB Swings 25 Sit-ups 30 Single Unders 100m Run Accessory Metcon (No Measure) 4 Rounds: 10/10 Single Arm DB Row 1:00 Plank Hold*NOT for Time!!* **For Quality!!**