February 2024

Crescent City Crossfit – Functional Fitness Warm up Weightlifting Metcon Metcon (Checkmark) 15min EMOM: Min1 – 10/7 Calorie Row Min2 – 6 Sandbag Over Shoulder (100/75#) Min3 – 3 Wall Walks RX+ = 16/12 Calorie Row, 6 Wall Walks. . Scale Weight on SOS as Needed Modify Wall Walks as Needed or Complete 5 Inchworms […]

Crescent City Crossfit – Functional Fitness Warm up Weightlifting Strict Press (5×3) . . Medium to Heavy Set of 3 Start First Set at Around 60% of 1RM Metcon Metcon (Checkmark) 15min EMOM: Min1 – 10/7 Calorie Row Min2 – 6 Sandbag Over Shoulder (100/75#) Min3 – 3 Wall Walks RX+ = 16/12 Calorie Row,

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

Crescent City Crossfit – Ignite Metcon Danny-Wellness (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jumps 20 DB Push Press 30 Ring Rows Accessory Bent Over Row (5×10) . . Ascend in Weight Every Set

Crescent City Crossfit – Functional Fitness Warm up Metcon MOVE STEADY DAY 30min TIME CAP Metcon (Time) 50-40-30-20-10 Calorie on ANY Machine Walking or In Place Lunges 10-8-6-4-2 Strict Pull-Ups RX+ = Vested. . Modify Pull-Ups as Needed BUT Must be High Difficulty! – 2:1 Pull-Ups to Ring Rows Can Spice Up Lunges Only by

Crescent City Crossfit – Functional Fitness Warm up 200m Run 10L/10R Banded Side Steps 10 Banded Air Squats 10F/10B Banded Zig Zag Steps 10 Banded Glute Bridges 200m Run 10 Bird Dogs 10 Push Up to Down Dog 10L/10R Thoracic Rotation @ Bottom of Squat or From Spider-Man Lunge 10 No Push Up Burpees Metcon

Crescent City Crossfit – Ignite Metcon “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike CORE Core (No Measure) 3 Rounds for Quality: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Crossfit – Functional Fitness Warm up 200m Run 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Inchworms w/Up Dog Hold 200m Run 50FT Karaokes (Down and Back) 50FT Cossacks 50FT Lunge + Lunge + Squat On Rig: 6 Scap Pull-Ups 6 Kip Swings 6 Hanging Knee Raises 6 Kipping Straight Leg

Crescent City Crossfit – Functional Fitness Metcon Throw Me Something Mister (AMRAP – Rounds and Reps) 16min AMRAP: 200m Run 20 Wallballs (20/14#) 20 Push Press (95/65#) RX+ = 30/20#, 135/95#. . Scale Weight on WBs and Push Press as Needed CORE Metcon (No Measure) 4 Rounds for Quality: 20 Weighted Sit-Ups 30 Weighted Russian

Crescent City Crossfit – Ignite Strength Push Press 5×4 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: Buy In – 2k Ski or 4k Bike, INTO 100 Single Unders 50 Wall Balls 30 Ring Rows