March 2024

Crescent City Crossfit – Functional Fitness 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 10 Scap Push-Ups 10 Alt Toe Touches From Plank 10 Prisoner Good Mornings 10 Prisoner Air Squats 10 Up Dog to Down […]

Crescent City Crossfit – Functional Fitness Warm up Weightlifting 20min TIME CAP Back Squat (2×8 2×6 1×4) . . Ascend in Weight as Reps Decrease Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 100m Run

Crescent City Crossfit – Functional Fitness Warm up 2min Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touches to Overhead Press 10 PVC Overhead Squats With Empty Bar: 5 Clean Shrugs From Hang Position 5 Clean High Pulls From Hang 5 Power Cleans From Mid-Shin 5

Crescent City Crossfit – Functional Fitness Warm up 2min Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touches to Overhead Press 10 PVC Overhead Squats With Empty Bar: 5 Clean Shrugs From Hang Position 5 Clean High Pulls From Hang 5 Power Cleans From Mid-Shin 5

Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups 15 Goblet Squats 24 Sit-ups 15Goblet Squats 18 Sit-ups 15 Front Squats 12 Sit-ups 15 Goblet Squats 6 Sit-ups 15 Goblet Squats 800/600m Row

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 1 Min Row 1 Min Ski 1 Min Shuttle Runs 45 Sec Plate Overhead Walks 45 Sec Plate G2O 45 Sec Plate Back Squats (can hold onto rig) 30 Sec Single Leg Hops -15 sec ea (in place) 30 Sec Leg Swings R 30 Sec Leg

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 1 Min Row 1 Min Ski 1 Min Shuttle Runs 45 Sec Plate Overhead Walks 45 Sec Plate G2O 45 Sec Plate Back Squats (can hold onto rig) 30 Sec Single Leg Hops -15 sec ea (in place) 30 Sec Leg Swings R 30 Sec Leg

Crescent City Crossfit – HYROX Endure March Madness (AMRAP – Reps) 7 RFT: 350m Ski or 300 Meter Run 20 DB Push Press 350m Row or 300 Meter Run 20 DB Front Squats -Rest 90 Seconds-. . -Stagger start positions to allow people to share ski’s and move onto row or run if ski is

Crescent City Crossfit – HYROX Endure March Madness (AMRAP – Reps) 6 RFT: 350m Ski or 300 Meter Run 20 DB Push Press 350m Row or 300 Meter Run 20 DB Front Squats -Rest 90 Seconds-. . -Stagger start positions to allow people to share ski’s and move onto row or run if ski is

Crescent City Crossfit – HYROX Endure March Madness (Time) 6 RFT: 300m Ski or 300 Meter Run 20 DB Push Press 300m Row or 300 Meter Run 20 DB Front Squats -Rest 90 Seconds-. . -2 DB’s/ sub 2’s KB or 1 long Sandbag – DB Push Press should be heavy enough where you need