March 2024

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight Every Set Metcon Metcon (Checkmark) 15min EMOM: Min1 – 100m Run Min2 – 16 Hang DB Snatches Min3 – 10/7 Calories on ANY Machine

Crescent City Crossfit – Functional Fitness Warm Up 500/400m Row 15 PVC Pass Throughs 15 PVC Overhead Squats 15 PVC Good Mornings 8L/8R PVC Around the Worlds 8L/8R PVC Elbow Rotations With Empty Bar: 5 Snatch Grip Shrugs From Hang Position 5 Snatch Grip High Pulls From Hang Position 5 Power Snatches From Hang 5

Crescent City Crossfit – Ignite Warm up 3x 200 m Row 5 squats /slam ball 5 no pushup burpee 6 mountain climbers Metcon Metcon (3 Rounds for reps) 3 x 5 Minute AMRAP: 25/18 Calorie Row 30 Slamballs Max Burpees Over Rower -Rest 2 Minutes- Accessory Metcon (No Measure) 4 Sets for Quality: 15 Bent

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3 x 5 Minute AMRAP: 25/18 Calorie Row 30 Slamballs Max Burpees Over Rower -Rest 2 Minutes- Accessory Metcon (No Measure) 4 Sets for Quality: 15 Bent Over Rows 12 Alt V-Ups –Rest as Needed–

Crescent City Crossfit – Functional Fitness Warm Up 200m Run/500m Bike 50FT Banded Side Steps (Down and Back) 50FT Banded Zig Zag Steps (Forward and Backward) 200m Run/500m Bike 50FT Hamstring Scoops 50FT Lunge + Lunge + Squat 10 Inchworms in Place 10 Up Dog to Down Dog (Hold in Each Position) 10L/10R Side Plank

Crescent City Crossfit – Ignite Warm up LOF: repeat 2x Toe touch High knees Butt kicks High skips 10 Groiners 10 up/down dog 10 Jumping jacks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: 200m Run 16 Walking Lunges 20 Ring Rows or 12 Pull-Ups Strength Push Press (4×8) . . Post Workout

Crescent City Crossfit – Functional Fitness Warm Up 200m Run/500m Bike 50FT Banded Side Steps (Down and Back) 50FT Banded Zig Zag Steps (Forward and Backward) 200m Run/500m Bike 50FT Hamstring Scoops 50FT Lunge + Lunge + Squat 10 Inchworms in Place 10 Up Dog to Down Dog (Hold in Each Position) 10L/10R Side Plank

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 18min TIME CAP Back Squat (5×4) . . Ascend in Weight Every Set Start First Set At 60% of 1RM Metcon 14min TIME CAP Metcon (Time) For Time: 1000m Run 250 Double Unders 100 Sit-Ups RX+ = Vested *Partition Any Way*. . Break Up Reps However

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds With Light KB: 500m Bike 10 Goblet Squats 5L/5R SA KB Swings 5L/5R KB Presses 10 KB Deadlifts 5L/5R KB Halos 5L/5R KB Bent Over Row Workout Primer: 200m Bike 5 Box Jump Over 5 Strict Press w/Empty Bar Metcon 20min TIME CAP Metcon (Time)

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 1000/800m Bike 20 Kettlebell Swings 20 Goblet Squats Accessory Metcon (No Measure) Alternating EMOM 10 Minutes: Even: 45sec Front Plank Hold Odd: 15 Sit-Ups