July 2024

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 50FT High Knees 50FT Butt Kicks 50FT Inchworms NO Push-Up 20 Plank Shoulder Taps 200m Run 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Walking Forward Arm Circles 20 Body Weight Russian Twists Metcon Metcon (AMRAP – Rounds and Reps) 25min AMRAP: 10 Calorie Machine […]

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 1min Bike 8 BB Good Mornings 8 BB Back Squats 8 BB Bent Over Rows 8 Kip Swings on Rig Metcon Metcon (4 Rounds for reps) 4x3min AMRAP: 100m Run 12 Pull-Ups Max Calorie Bike –Rest 1:30– RX+ = Vested. . 100m Run = 150m

Crescent City Crossfit – Ignite Strength Dumbbell Curl to Press (5×8) Endurance Metcon (3 Rounds for reps) On a 4 Minute Clock Run 400m Max TTB or Hanging Knee Tucks Rest 2 Minutes On a 4 Minute Clock Ski 500m Max Wall Balls Rest 2 Minutes 4 Minute Clock C2 Bike 1000m Max Box Step

Crescent City Crossfit – Ignite “To live a creative life, we must lose our fear of being wrong.” –Anonymous Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Alt DB Snatches 12/10 Calorie Row 10 DB Front Squat (Single DB) Accessory Metcon (No Measure) 4 Sets for Quality: 12 DB Z Press 12 Bird

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine Into 4:00 AMRAP 10 Calf Raises 10L/10R Pogo Hops 5 No Push-Up Burpees 5 Behind the Neck Presses Go Over Strict Press With Coach Weightlifting 15min TIME CAP Strict Press (2×8 2×4 1×2) . . Ascend in Weight as Reps Decrease Metcon 18min

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine Into 4:00 AMRAP 10 Calf Raises 10L/10R Pogo Hops 5 No Push-Up Burpees 5 Behind the Neck Presses Go Over Strict Press With Coach Weightlifting 15min TIME CAP Strict Press (2×8 2×4 1×2) . . Ascend in Weight as Reps Decrease Metcon 18min

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 8L/8R Banded Side Steps 8 Banded Bootstrappers 8 Scap Push-Ups 8 Bird Dogs w/2sec Hold Metcon 16min TIME CAP Metcon (Time) For Time: 42-30-18 Wallballs (20/14#) 21-15-9 Calorie Row *100m Run After Every Round Including the Last*. . Scale Weight on Ball as

Crescent City Crossfit – Ignite Metcon Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereDBs for Thruster – Scale Weight as Needed

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) Every 7 Minutes x 6 Rounds (42 Min Total): 1: 800 M Run + Max Distance Ski 2. 800 M Run + Max Distance Burpee Broad Jump 3. 800 M Run + Max Distance Row 4. 800 M Run + Max Distance Farmer’s Carry 5. 800 M

Crescent City Crossfit – HYROX Endure warm up On an 8 Minute Running Clock: 2 Min Any Machine or 2 Min Run AMRAP in Remaining Time: 0:30 Second Wall Sit 10 Ring Rows 10 Walking Inchworm with Push Up 10 Walking Samson Lunges 0:30 Sec Dead Hang Metcon (Checkmark) Every 7 Minutes x 6 Rounds