March 2024

Crescent City Crossfit – HYROX Endure warm up 1 Min Ski 1 Min Bike 100 Meter Run 8/8 KB Suitcase DL 8/8 KB Swings 8/8 KB Press 8/8 KB SL DL to March 8/8 KB Front Rack Lunge 4 KB HeadCutters Metcon (Checkmark) 42 Min EMOM: Min 1: 200 Meter Run Min 2: 100 ft […]

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) 42 Min EMOM: Min 1: 200 Meter Run Min 2: 100 ft Sled Push Min 3: 10 Cal Ski Min 4: 20 Wall Balls Min 5: 10 Cal Bike Min 6: 10 KB Headcutters. . -There should be minimal rest each minute -Adjust volume in order to

Crescent City Crossfit – Functional Fitness Metcon Tag You’re It (Time) You and Your Partner Will Complete 2000m of Running These Will Be Broken Up Into 100m Splits While Partner 1 is Running 100m Partner 2 MUST Complete: 15 Sit-Ups 15 Wallballs Workout is Finished When Running is Complete

Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 14 Worlds Greatest Stretch 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats

Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats 10 RDL’s Weightlifting 15min

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Romanian Deadlift (RDL) (5×5) . . Keep Good Form Keep It Light Metcon

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 15 Wallballs 20 Lunges 20 Wallball Taps Accessory Metcon (Time) Complete 3 Rounds Each for Time: 100m Run 16 Alternating Dumbbell Bench Press 200ft Farmers Carry. -rest 90s-. . *choose a moderate weight that you can complete 16 DB bench presses unbroken*

Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT Leg Kicks 50FT Walking Quad Stretch 50FT High Knees 50FT Butt Kicks 1min Row 30sec Pigeon Stretch Each Side 30sec Hamstring Stretch Each Side 45sec Child’s Pose 20 Alt Calf Peddles From Plank 20 Calf Raises Metcon 30min TIME CAP MOVE STEADY Metcon (Time)

Crescent City Crossfit – Ignite Metcon WARM UP 500 m row 500 m Ski Erg 500 Assault Bike Metcon (3 Rounds for reps) AMRAP 7 Minutes 30 Weighted Step Ups 30 Plate Ground to Overhead Max Cal Machine –Rest 3 Minutes– AMRAP 5 Minutes 20 Weighted Step Ups 20 Plate Ground to Overhead Max Cal

Crescent City Crossfit – Functional Fitness Warm Up Metcon 30min TIME CAP MOVE STEADY Metcon (Time) 8 Rounds for Time: 250/200m Row 20 Slamballs (30/20#) 200m Run 20 Lunges Holding Slamball. . Scale Weight on Slamball as Needed Modify Run to Row or Bike CORE Metcon (No Measure) 4 Sets For Quality: 30sec L Side