May 2024

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 250m Row 60 Single Unders 10 DB Hang Clean 500m Row 120 Single Unders 20 DB Hang Clean 1000m Row 180 Single Unders 30 DB Hang Clean

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 50 Single Unders 20 SA DB Hang Clean 10 Push-Ups Accessory

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 50 Single Unders 20 SA DB Hang Clean 10 Push-Ups Accessory Metcon (No Measure) 4 Sets for Quality: 8L/8R Single Leg RDL’s 8 A’s, Y’s, T’s – Weighted

Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner WOD Day! In Teams of 2 for Time: 500m Row 100 KB Walking Lunges 100 Sit-Ups 500m Row 100 KB Swings 100 Box Step Ups 500m Row 100 KB Deadlifts 100 Burpees 500m Row **Split Reps as Needed CORE Metcon (No Measure) 3 Sets for Quality:

Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner WOD Day! In Teams of 2 for Time: 200m Run Together 100 KB Walking Lunges 100 Med Ball Sit-Ups 200m Run Together 100 KB Swings 100 Box Jumps 200m Run Together 100 KB Goblet Squats 100 Burpees 200m Run Together **Split reps as needed CORE Squat

Crescent City Crossfit – Ignite Metcon Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereDB for Squat Clean Scale

Crescent City Crossfit – Ignite Metcon Badger (Ignite) (Time) 3 Rounds for Time: 30 DB Front Squats 30 Ring Rows 800m Run. . Modify Squats to Goblet or Air Squats 800m Run = 1600m Bike

Crescent City Crossfit – Ignite Metcon CCC Tri-Sprint (Time) For Time: 2000m Row 1.5 mile bike 1 mile run

Crescent City Crossfit – Ignite Metcon CCC Tri-Sprint (Time) For Time: 2000m Row 1.5 mile bike 1 mile run Mobility MOBILIZE!!!!

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 6 Up Dog to Down Dog 10 PVC Back Squats 10 PVC Pass Throughs 10 PVC Around the Worlds Go Through Toes to Bar Progression With Coach Metcon Metcon (AMRAP – Reps) 30min AMRAP With a Partner: Partner 1 – AMRAP Row Calories