January 2024

Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 50-40-30-20-10 Slamballs Sit-ups 100m Run After Every Set

Crescent City Crossfit – Functional Fitness Warm up 2min ANY Machine 50FT High Knees 50FT Butt Kicks 50FT Hamstring Scoops 50FT Walking Quad Stretch 1min ANY Machine 10 Bootstrappers 10 Step Back Lunges w/Twist 10 Air Squats 20 Alt Calf Stretches from Plank Metcon 25min TIME CAP Metcon (Time) 4 Rounds for Time: 400m Run

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16mins: 100ft Walking Lunges 20 Kettlebell Swings 10 Cal Ski/Bike/Row Accessory Metcon (No Measure) 3 Rounds of: **30s On 30s Off** Side Plank Twists (Right) Side Plank Twists (Left) Wall Sit

Crescent City Crossfit – Functional Fitness Warm up 40sec On 20sec Off Calories on Machine Banded Side Steps (Left) Banded Side Steps (Right) Calories on Machine Banded Air Squats Banded Glute Bridges Calories on Machine Into (With Empty Bar): 10 Good Mornings 10 Behind the Neck Presses 10 Bent Over Rows 10 RDL’s Weightlifting 15min

Crescent City Crossfit – Endure Metcon (Time) For Time: 30-25-20-15-10 Cal Ski or Row Hand Release Push Ups Double DB Push Press KB Deadlift (2 KBs at side)Push Ups should be STRICT: No sagging core, hips and shoulders in line HR= Hand Release at bottom of push up Option to go heavier on KB Deadlift

Crescent City Crossfit – Endure Warm up 2 Rounds: 200 Meter Row or Ski 10 Walking Lunges 10 Air Squats 5 Cal Bike Jello Legs (Time) For Time: Buy In: 1000 Meter Row/Ski 4 Rounds: 150ft DB Lunge 25 Wall Balls 400 Meter Run *Accumulate 50 Burpees throughout workout Cash Out: 100/75 Cal AB or

Crescent City Crossfit – HYROX Endure Warm up 2 Rounds: 200 Meter Row or Ski 10 Walking Lunges 10 Air Squats 5 Cal Bike Jello Legs (AMRAP – Reps) For Time: Buy In: 1000 Meter Row/Ski 4 Rounds: 150ft DB Lunge 25 Wall Balls 400 Meter Run *Accumulate 350 ft Burpee Broad Jumps throughout workout

Crescent City Crossfit – HYROX Endure Warm up 2 Rounds: 200 Meter Row or Ski 10 Walking Lunges 10 Air Squats 5 Cal Bike Jello Legs (Time) For Time: Buy In: 1000 Meter Row/Ski 4 Rounds: 150ft DB Lunge 25 Wall Balls 400 Meter Run *Accumulate 350 ft Burpee Broad Jumps throughout workout Cash Out:

Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For Time: 800m run/1600m bike 50 burpees 600m run/1200m bike 50 wall balls (20/14) 400m run/800m bike 200m farmers carry (53/35) 600m run/1200m bike 50 wall balls (20/14) 800m run/1600m bike 100 sit ups 30 min time cap*One partner works while the other partner rests.

Crescent City Crossfit – Ignite Strength Deadlift (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Run 12 KB Deadlifts 10 Push-Ups