February 2024

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for distance) 4x 4min AMRAP: 15 Burpees 30 Kettlebell Swings MAX Distance Row -Rest 2 Minutes- Strength POST WORKOUT Back Squat (8-8-8-8) *Use a barbell or Dumbbells*

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats Peanut Butter (AMRAP – Reps) 3 Rounds: 30/20 Cal Assault Bike 20 Weighted Box Step Ups (Sandbag) 20 Burpees 600 Meter Run. . 4

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF Max Distance Sled Push Max Distance Heavy Sandbag Carry KB Swings DB Box Step

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF Sled Push KB Swings DB Box Step Overs Head Cutters Push Ups. . -Rotate

Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 1 Min Any Machine A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF Sled Push KB Swings DB Box Step Overs Head Cutters Push Ups. . -Rotate Movements each minute -Focus is more on strength than speed -Choose 1 or

Crescent City Crossfit – Endure Metcon (Time) 5 Rounds: 20 Push Press 45/35 20 Back Squats 45/35 20 Burpees 400m Run

Crescent City Crossfit – Functional Fitness Warm up 400 RUN 2rds 10 arm circles F/B 10 arm swings F/B 10 KB windmill L/R 10Jacks Metcon 100’s of What? (Time) Partner WOD 30 min time cap 100 Cal Bike 100 air squats 100 KBS 100 Sit-ups 100 Single Arm KB S2OH 100 Box Step-ups every 3

Crescent City Crossfit – Functional Fitness Warm up 400 RUN 2rds 10 arm circles F/B 10 arm swings F/B 10 KB windmill L/R 10Jacks 100’s of What? (Time) Partner WOD 30 min time cap 100 Cal Bike 100 air squats 100 KBS 100 Sit-ups 100 Single Arm KB S2OH 100 Box Step-ups every 3 mins

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 250/200m Row 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Overhead Squats 10 PVC Toe Touches to Overhead Press Weightlifting 15min TIME CAP Strict Press (5×3) . . Medium to Heavy Set of 3 Start First Set at