February 2024

Crescent City Crossfit – Functional Fitness Warm up Metcon

Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds for time) 5 Rounds Each for Time: 20/15 Calorie Bike 400m Run 20 Push Ups -Rest 2mins- CORE Wall Sits (4x1min Hold)

Crescent City Crossfit – Functional Fitness Warm up Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 16 DB Box Step Ups (24/20)(50/35#) 16 SA DB Push Press (50/35#) 12 Sit-Ups –Rest 2min–. . Pick Up Where You Left Off Scale Weight on DB as Needed Accessory Metcon (No Measure) 4 Rounds For Quality: 200FT

Crescent City Crossfit – HYROX Build

Crescent City Crossfit – HYROX Build For Quality (Weight) 100 Cal Row Every 2:00, Perform 10 Bench Press. -Choose a weight you can go UB on bench press, go up each round if able Metcon (Weight) 4 Sets: 25 Back Squats (Unbroken) 10 Cal Bike Sprint -Rest 2 Minutes after each round-. -Each 10 Cal

Crescent City Crossfit – Ignite Strength Metcon (Time) 3 x 200m Waiter Walk — 1 minute rest between each set– Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Run 10 Wallballs 10 Burpees

Crescent City Crossfit – Functional Fitness Warm up 2min on ANY Machine 10 Banded Pass Throughs 10 Banded Around the Worlds 10 Banded Strict Press 10 Banded Front Pull Aparts 10 Bird Dogs 10 Groiners 10 Thoracic Rotation From Spiderman Lunge 10 Scap Push-Ups Weightlifting 14min TIME CAP Strict Press (5×5) . . Keep It

Crescent City Crossfit – Functional Fitness Warm up Weightlifting Strict Press (5×5) . . Keep It Light Ascend in Weight Every Set Metcon Metcon (No Measure) 15min EMOM: Min1 – 10-12 Burpees Min2 Min3

Crescent City Crossfit – Functional Fitness Warm up 20 On 10 Off For 5 Rounds On a Rower Into (With Light KB): 12 KB Deadlifts 10L/10R SA KB Swings 10L/10R KB Presses 12 Goblet Squats 6L/6R KB Halos Workout Primer: 10 Russian KB Swings w/Workout Weight 20 Doubles or Singles Metcon 25min TIME CAP Metcon

Crescent City Crossfit – Ignite Strength Seated Dumbbell Press . . TWO DBs Can Use a Barbell DB Row . . 10 Reps Each Side Superset With DB Presses Metcon Dirty Thirty-Wellness (Time) For Time 30 Box Jumps 30 Ring Rows 30 Kettlebell Swings 30 Lunges 30 Knees-to-Elbows 30 DB Push Press 30 Sit Ups