April 2024

Crescent City Crossfit – Ignite Strength Deadlift (5×4) Metcon Metcon (Time) 8 Rounds for Time: 10 Deadlifts 15 Sit-Ups CORE Metcon (No Measure) 3 Rounds NOT FOR TIME: 45s Left Side Plank 45s Right Side Plank –Rest 1min–

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 400m Run 30 Pull-Ups 40 Burpees 30 Pull-Ups 400m Run

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 400m Run 40 Ring Rows 30 Burpees 40 Ring Rows 400m Run Accessory Metcon (No Measure) 8min EMOM: Min1 – 40sec Plank Hold Min2 – 10/7 Calories on ANY Machine

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 18min TIME CAP Back Squat (6×5) . . Keep it Light – Ascend in Weight Start Around 50% of 1RM Metcon Metcon (No Measure) Run Step Ups

Crescent City Crossfit – Functional Fitness Warm Up 8min AMRAP: 6/4 Calories on ANY Machine 8 Barbell Good Mornings 8 Barbell Back Squats 8 Barbell Bent Over Rows 8 Barbell RDLs Followed by: 30sec Front Plank 10 Scorpions 10 Up and Overs 30sec Hollow Hold Weightlifting 18min TIME CAP Back Squat (6×5) . . Keep

Crescent City Crossfit – Ignite warm up 200 m bike 2 rds 10 squats 10 lunges 10 scorpions 10 up and over LOF high knees butt kicks side shuffle karioke 400 m bike fast Metcon Metcon (Time) For Time: 400m Run 40 Ring Rows 30 Burpees 40 Ring Rows 400m Run Accessory Metcon (No Measure)

Crescent City Crossfit – Ignite Strength Goblet Squat (5×6) Single Leg RDL (5×6) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-Ups Row Calories

Crescent City Crossfit – Ignite Strength Single Leg RDL (5×10) . . 10 Reps on Each Side Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-Ups Row Calories

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Row Scap Push Ups Up Dog to Down Dog Row Air Squats Cossacks Row Push-Ups World’s Greatest Stretch Row Grab Empty Bar and Warm-Up Bench Press Weightlifting 15min TIME CAP Bench Press (5×8) . . Ascend in Weight Every Set Metcon 16min TIME

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/8 Calorie Bike 12 Slamballs 30 Single Unders Accessory Metcon (No Measure) 5 Sets for Quality: 10L/10R DB SA Bent Over Row 45sec Wall Sit