March 2024

Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 25 KB Swings 20 Ring Rows 15Burpees –Rest 2min–. . PICK UP WHERE YOU LEFT OFF

Crescent City Crossfit – Ignite Make yourself 1% better today Strength Warm up with Bands: 10 pull apart above the head 10 pull apart – front 10 pull apart – low 10 pass through 10 strict press Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min

Crescent City Crossfit – Functional Fitness Warm up Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPS: 20 Sumo Deadlift High Pulls (95/65#) 15 Burpees Over Bar 10 Pull-Ups RX+ = 135/95#, Chest to Bar –Rest 2min–. . Scale Weight on SDHPs as Needed Modify Burpees as Needed Modify Pull-Ups to Ring Rows or Use

Crescent City Crossfit – Functional Fitness Warm up 2min ANY Machine 2 Rounds With Light KB: 10 KB Deadlifts 5L/5R KB Presses 5L/5R SA KB Swings 5L/5R KB Halos 10 Goblet Squats Go Over SDHP With Coach Recommended Pull-Up Warm Up: 5 Scap Pull-Ups 5 Kip Swings 1-3 Strict Pull-Ups 5 Kipping Pull-Ups Metcon Metcon

Crescent City Crossfit – Functional Fitness Warm up 400m Run/1000m Bike/500m Row 15 Banded Pass Throughs 6L/6R Banded Diagonals 15 Banded Good Mornings 15 Banded Strict Press 15 Bootstrappers 6L/6R Bird Dogs 10 Scorpions 10 Up and Overs Strength 15min TIME CAP Metcon (Weight) 5 Sets for Weight: 8L/8R Landmine Rotations 10L/10R Single Leg KB

Crescent City Crossfit – Ignite Make yourself 1% better today Warm Up LOF: High knees butt kicks toe walk broad jump burpees calf raises w/plate 100 m slow jog Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR QUALITY: 5L/5RSA Bent Over DB Row 10 BandedFront Raises 15 Double DB Bench Press

Crescent City Crossfit – HYROX Build Metcon (No Measure) 4 Sets: 10/10 Split Squats 20 KB Deadlifts 20 DB Bench Press -60 Sec Rest-. Split Squats- 10 Each Leg, Do Not Alternate Metcon (No Measure) 4 sets: 20 Cal Bike 50 Ft Sled Push 200 Meter Run -60 Sec Rest-. Focus on running immediately after

Crescent City Crossfit – HYROX Build Metcon (No Measure) 4 Sets: 10/10 Split Squats 20 KB Deadlifts 20 DB Bench Press -60 Sec Rest-. Split Squats- 10 Each Leg, Do Not Alternate

Crescent City Crossfit – Ignite WARM UP 2min Bike or Row 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Lunge w/Twist + Lunge w/Twist + Squat 50FT Inchworms NO Push-Up 50FT Cossacks Metcon (No Measure) 12min EMOM: Min1 — 100m Run Min2 — 12-16 DB Push Press Min3 — 8-10 Burpees –Rest 3min– 12min EMOM: