April 2024

Crescent City Crossfit – Ignite Strength Clean (3×3) Hang Clean (3×3) Metcon Metcon (Time) 4 Rounds For Time: 20 Plate Jumps (35/25#) 10 Burpees 15 Hang Cleans

Crescent City Crossfit – Functional Fitness Warm Up 30 On 20 Off Bike 50FT Hamstring Scoops 50FT Karaokes (Down and Back) 50FT Walking Figure 4 Stretch 50FT High Knees 50Ft Butt Kicks 50FT Walking Hip Cirlces Mobility: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 30sec Each Side Calf Stretch on Rig Metcon

Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (5×6) *WITH BARBELL!!* Metcon Metcon (Time) For Time: 40-30-20-10 Dumbbell Snatches Row Calories

Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (5×6) *WITH BARBELL!!* Metcon Metcon (Time) For Time: 40-30-20-10 Dumbbell Snatches – Alternating Bike Calories

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine or 300/400m Run 50FT Leg Kicks 50FT Cossacks 50FT Toe Walks 50FT Lunge + Lunge + Squat 50FT Inchworms w/Shoulder Taps 10L/10R Side Lying Reaches 10 Scap Push-Ups 10L/10R Moose Antlers 10 Cat Camels Workout Primer: 10 Double Unders or 20 Singles 5 Wallballs

Crescent City Crossfit – Functional Fitness Warm Up Metcon 24min TIME CAP Metcon (Time) 4 Rounds for Time: 75 Double Unders 25 Wallballs (20/14#) 15 Push-Ups RX+ = Vested. . Scale Weight on WB as Needed Modify Push-Ups as Needed – Knees, Low Bar, Ab Mats Under Chest 2:1 Doubles to Singles CORE Metcon (No

Crescent City Crossfit – Ignite Metcon You Go, I Go (AMRAP – Rounds and Reps) 18min AMRAP: 15 Slamballs 15 Step-Ups *Partner A Will Start on a 400m Run, Partner B Will Get as Many Rounds as Possible* **When Partner A Comes in From the Run Partner A & B Will Switch** Accessory Seated Curls

Crescent City Crossfit – Ignite Metcon You Go, I Go (AMRAP – Rounds and Reps) 18min AMRAP: 15 Slamballs 15 Step-Ups *Partner A Will Start on a 400m Run, Partner B Will Get as Many Rounds as Possible* **When Partner A Comes in From the Run Partner A & B Will Switch** Accessory Seated Curls

Crescent City Crossfit – Functional Fitness Warm Up 90 Second Row 12 PVC Pass Throughs 12 PVC Around the Worlds 12 PVC Good Mornings 12 PVC Overhead Squats 90 Second Row 10 Scap Pull-Ups 8 Kip Swings 6 Hanging Knee Raises 4 Kipping Straight Leg Raises With Empty Bar: 6L/6R Front Rack Elbow Rotation 10

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (5 Rounds for time) Every 4:00 for 20:00 (5 Rounds) 20/14 Calorie Row + R1: 21 Front Squats (95/65#) R2: 20 Toes to Bar R3: 18 Front Squats (115/75#) R4: 20 Toes to Bar R5: 15 Front Squats (125/85#). . Modify TTB as Needed –