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 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 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 – Ignite Strength Back Squat (4×6) Metcon Metcon (Time) 5 Rounds for Time: 20 Weighted Lunges 10 Burpees 15/12 Calorie on ANY Machine