April 2024

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (5 x 5) Metcon Metcon (Time) 6 Rounds for Time: 10 Sumo Deadlift High Pulls 15 Push Ups 200m Run

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Inchworms 50FT Bear Crawl 50FT Cossacks 50FT Lunge + Lunge + Squat 50FT Walking Quad Stretch

Crescent City Crossfit – Functional Fitness Warm Up

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Minute Wall Balls 1 Minute Ring Rows 1 Minute Plate G2O 1 Minute Hanging Knee Raises — 1 Minute Rest — CORE Metcon (Time) 4 Rounds for Time: 200ft Waiter Walk 25 Mountain Climbers

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Minute Wall Balls 1 Minute Ring Rows 1 Minute Plate G2O 1 Minute Hanging Knee Raises — 1 Minute Rest — CORE Metcon (Time) 4 Rounds for Time: 200ft Waiter Walk 25 Mountain Climbers

Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Metcon Metcon (Time) 3 Rounds for Time: 30/20 Calorie Bike 20 DB Strict Press 80 Single Unders

Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Banded Lateral Front Raise (5×6) Metcon Metcon (Time) 3 Rounds for Time: 40 Calorie Bike 20 DB Strict Press 100 Single Unders

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Bike 10 PVC Good Mornings 10 PVC Overhead Squats 10 PVC Pass Throughs 10 PVC Around the Worlds Into: 10L/10R World’s Greatest Stretch 10 Scorpions 10 Prone Press Ups 10 Hand Release Push-Ups Weightlifting Pendlay Row (5×10 ) . . Every 2:00 for 10:00

Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner Workout One partner works while other partner dead hangs from the rig. -Run 400m Together- 10 Burpees 20 Push Ups 30 Lunges 40 Sit Ups 50 Squats 60 Double Unders (120 Singles) 50 Squats 40 Sit Ups 30 Lunges 20 Push Ups 10 Burpees -Run 400m

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 300m Run 15 Russian KB Swings (70/53#) 10 Pull-Ups RX+ = Chest to Bar Pull-Ups. . 300m Run = 800/600m Bike Scale Weight on KB as Needed Modify Pull-Ups as Needed Weightlifting Back Squat (5×8) . . Post