February 2024

Crescent City Crossfit – HYROX Endure

Crescent City Crossfit – Functional Fitness Warm up

Crescent City Crossfit – Functional Fitness Warm up 1 Min Row 8 Inchworms with Push Up 12 Plank to Toe Tap 12 Spiderman Rotations (6 ea) 12 Glute Bridges 8 Up and Overs 8 Scorpions 2min Row 12 Air Squats 12 Cossacks 8 No Push Up Burpees Strength 14min TIME CAP () Metcon (Checkmark) 4

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 1 Min Row 8 Inchworms with Push Up 12 Plank to Toe Tap 8 Spiderman Rotations (4 ea) 12 Glute Bridges 8 Up and Overs 8 Scorpions Strength 14min TIME CAP () Metcon (Checkmark) 4 Sets for Quality: 15 Landmine Chest Press 8L/8R Single Leg

Crescent City Crossfit – Functional Fitness Warm up Strength 14min TIME CAP () Metcon (Checkmark) 4 Sets for Quality: 15 Landmine Chest Press 8L/8R Single Leg KB RDL Metcon Metcon (AMRAP – Rounds and Reps) 5x3min AMRAPs: 8 Shoulder to Overhead (135/95#) 8/6 Calories on Rower 6 Burpees Over Rower –Rest 1min–. . Scale Weight

Crescent City Crossfit – Functional Fitness Warm up Strength Metcon Metcon (No Measure) Interval Work Shoulder to Overhead Calories on Rower Burpee Over Rower

Crescent City Crossfit – Ignite Metcon CCC Tri-Sprint (Time) For Time: 2000m Row 1.5 mile bike 1 mile run